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The Power of Positive Habits

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by Dan Robey
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The Power of
Positive
Habits
Dan Robey
Abritt Publishing Group
Miami, Florida
www.abritt.com
Put Your Mind and Body on Autopilot
in 21 Days and Reach Your Goals Automatically!
The Power of Positive Habits
by Dan Robey
Published by:
Abritt Publishing Group
P.O. Box 77-1148
Miami, Fl 33177-1148 U.S.A.
orders@abritt.com
www.thepowerofpositivehabits.com
All rights reserved. No part of this book may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording or by any information storage
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and complete, we assume no responsibility for errors, omissions or inaccuracies. Therefore, you
should use this book as a general guide only. Neither the author nor the publisher are engaged in
rendering any professional services or advice to the individual reader. The suggestions, ideas and
procedures contained in this book should not be intended as a substitute for consulting with a phy-
sician or professional advisor. The reader is advised to consult with a physician before beginning any
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loss, damage or injury allegedly arising from any suggestion or information contained in this book.
Unattributed quotations are by Dan Robey
Copyright 2003 by Dan Robey, All Rights Reserved
ISBN, print, ed. 0-9725219-7-6
Library of Congress Control Number: 2002114925
Cover Design by Andrew Newman
Interior Design by Tammy Grimes
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ALL RIGHTS RESERVED: No part of The Power of Positive Habits
may be reproduced or transmitted in any form whatsoever, electronic
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informational storage or retrieval system, without expressed, written
and signed permission from the author (with the exception of brief
quotations as used in reviews or discussion groups, with attribution
to the author and source).
To my father, Gerald Eugene Robey,
who has always encouraged me to pursue my dreams
and who reminded me that with faith, all things are possible and to my
mother, Martha Lou Robey, its another beautiful day mom.
Acknowledgements. . . . . . . . . . . . . . . . . . . . . . . . . . . iv
What Are Positive Habits and What
Can They Do for Me? . . . . . . . . . . . . . . . . . . . . . . . . 1
Habits Are Powerful Vehicles for Personal Change . . . 2
Put Your Mind and Body on Autopilot . . . . . . . . . . . 4
Habits Are Knowledge in Action . . . . . . . . . . . . . . . . 5
About the Habits in This Book . . . . . . . . . . . . . . . . . 9
How Positive Habits Can Change Your Life. . . . . . . . 11
Positive Habits in a Minute . . . . . . . . . . . . . . . . . . . . 14
How to Get the Most Out of This Book . . . . . . . . . . 16
Conclusion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Contents
Chapter 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
OK! Put Me On Autopilot . . . . . . . . . . . . . . . . . . . . . 20
Creating Your Flight Plan. . . . . . . . . . . . . . . . . . . . . . 21
Foundational Habit 1 Positive Visualization. . . . . . . . 24
Foundational Habit
One-Minute Tracking . . . . . . . . . . . . . . . . . . . . . . . . 28

Conclusion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Positive Habits for Health and Fitness . . . . . . . . . . . . 35
How to Get Trim and Fit Automatically! . . . . . . . . . . 36
Replace Bad Fats With Good Fats . . . . . . . . . . . . . . . 39
Positive Habits That Move You . . . . . . . . . . . . . . . . . 53
Positive Weight Loss Habits . . . . . . . . . . . . . . . . . . . . 67
Healthy Heart Habits and Lower Cholesterol Habits . 76
Positive Supplementation Habits . . . . . . . . . . . . . . . . 90
Positive Sleeping Habits . . . . . . . . . . . . . . . . . . . . . . . 109
Chapter 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Chapter 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

Positive Habits for Success and
Relationships . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115
Positive Success Habits . . . . . . . . . . . . . . . . . . . . . . . . 116
Positive Habits for a Positive Attitude,
More Motivation and Improved Self-Esteem . . . . . . . 128
Positive Habits for Improved Relationships. . . . . . . . . 139
Chapter 4 . . . . . . . . . . . . . . . . . . . . . . . . . . . 115
IV V
First I would like to thank everyone at the Abritt Publishing Group,
their dedicated efforts helped make this book a reality. A heartfelt thanks
to my editor Marilyn Power Scott, without your enthusiasm, creative
ideas, suggestions, and of course excellent editing skills, this book would
not have been possible.
Special thanks to my cover designer, Andrew Newman, an extremely
talented individual who put up with my many requests for design changes
and who also assisted with interior design modifcations. Thanks to
Carolyn Porter for excellent editing work during the frst phase of book
production. I would also like to thank Tammy Grimes for the terrifc
interior design.
To my readers panel who took the time to digest and analyze the frst
drafts of the book and provide valuable suggestions: Eilleen Gilbert, you
gave me inspiration during the times when I needed it the most. I cant
thank you enough. Wendy Russell, Peter Bernath, Vijo Mennon, Bob
Bonnen, Brenda Simmons, Tom and Sharon, thanks for your suggestions
and encouragement. To my lifelong friend, John Russell, thank you for
always being there to remind me, its not about us, its about God.
To my lovely wife Pamela and beautiful daughter Brittany, you are
the motivation for everything I do.
A special thanks to an incredible group of experts, whose years
of dedicated research in the felds of health and nutrition, ftness, and
medicine, provided the science behind many of the positive habits in this
Acknowledgements
IV V
book: Dr. Joann Manson, Chief of Preventive Medicine at Brigham and
Womens Hospital Professor of Medicine Harvard Medical School; John
Acquaviva, Ph.D., Assistant Professor of Health and Human Performance
at Roanoke College; Bill Hebson, President of Hebson Fitness Centers,
Stuart, Florida; Dr. Margo Denke, University of Texas Southwestern
Medical Center; Teh Kong Chuan of the Singapore Sports Council;
Dr. Bryant Stamford head of Heart Promotions and Wellness Center at
the University of Louisville; Christine Clark, Ph.D., director of sports
nutrition at Penn State University; Joseph Kasof, Ph.D., University of
California, Irvine; John Kirwan of the Noll Physiological Research Center
at Pennsylvania State University; Larry Scherwitz, Ph.D., University of
California; Loreli Disogra RD, The National Cancer Institute; Dr. Sam
Bhathena, Phytonutrients Laboratory of the US department of Agricul-
ture; Dr. Walter Willet, of Harvard University.
To the teachers whose writings and words have shaped my life,
and in some cases saved it, over the past thirty years: Napolean Hill,
Paul C. Bragg and Patricia Bragg , Zig Ziglar, Norman Vincent Peale,
Anthony Robbins, W. Clement Stone, Wayne Dyer, Brian Tracy and
Dale Carnegie.
1
CHAPTER 1
Sow an act and you reap a habit.
Sow a habit and you reap a character.
Sow a character and you reap a destiny.
Charles Reade
Positive Habits
AND WHAT CAN THEY
Do For Me?
WHAT ARE
c H A P T E R 1
2
W H A T A R E P O S I T I V E H A B I T S ?
3
Think about the habits you have now and how they affect virtually every
aspect of your life. Your weight and health are determined by your eating
habits. Your relationships with people are determined by your social
habits. Your success at work is determined by your work habits. You have
sleeping habits that dictate how well you sleep. You have sexual habits.
You even have buying habits; just take a look around your house and you
will quickly see them. Our character, health and virtually every aspect of
our lives are indeed determined by our habits.
If you ask ten people on the street what
the word habit means, nine out of ten will
tell you that a habit is a negative action that
people do over and over again, like smoking,
or procrastinating, or eating too much. Bad
habits get all the press. Lets look at the results
of just one bad habit: smoking. Every year, over
400,000 people lose their lives to smoking-
related illnesses in the United States. Imagine
then, the negative power that exists in just that
one bad habit. It is staggering.
Now I want you think about an even
greater power, a power that can bring you success, health and happiness;
a power for positive, permanent, and automatic personal growth: the
Our character,
health and
virtually every
aspect of our
lives are indeed
determined by
our habits.
Habits Are Powerful Vehicles for
Personal Change
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
3
power of positive habits. Lets look a little closer at the meaning of the
word habit. Random House dictionary defnes habit in this way:
An acquired behavior pattern regularly followed until it has become
almost involuntary.
The important words in this defnition are acquired and almost
involuntary. Let me ask you a question. When is the last time you sat
down and said to yourself, Today I am going to add a new habit to my
lifestyle? I would venture to guess that you have probably never said
those words. As you read this book, you will see how easy it is to add
positive habits to your life and the great power they have to change it.
Think about the words almost involuntary. This means the habit is so
powerful in your mind that it is almost unstoppable! With respect to
bad habits like smoking, procrastination, and overeating, this is very bad.
But with the positive habits you will learn about in this book, this is very,
very good.
What is a positive habit? A positive habit is simply a habit that
produces positive benefts, actions and attitudes you want to acquire and
make a part of your life. Why is there such great power in positive habits
to effect change? Because habits, by their very nature, are automatic.
After a period of time they can become permanent.
Imagine the power of being able to lose weight automatically and
keep it off forever, to be healthier automatically for the rest of your life,
to have better relationships with people, to have more success, to effect
positive and permanent change to any aspect of your life automatically.
What better program for personal, positive growth could there be than
one that is permanent and automatic?
c H A P T E R 1
4
W H A T A R E P O S I T I V E H A B I T S ?
5
Put Your Mind and
Body On Autopilot
Although most of us have been on commercial airliners, few of us
think about the process that takes the plane from point A to point B.
Before the plane takes off, the pilot frst consults his fight plan. The
fight plan describes the details of the trip: destination, time of departure,
estimated total fight time, altitude, total fuel required, and so on.
The pilot then programs this information into the planes autopilot
computer. This is the data the autopilot computer needs to complete its
mission. Thats it! With the technology that exists in todays commercial
airliners, the pilot can just sit back and relax while monitoring the planes
progress. The planes autopilot computer system will fy the plane to its
destination and even land the plane...automatically.
Throughout The Power of Positive Habits, I will refer to the autopilot
system. But now the plane is you; the fight plan is the Positive Habit
Program you create with the help of this book; the data are the positive
habits that provide the fuel to reach your destinations. Like the pilot, you
will create a fight plan. You will select your destinations and program the
data into your own autopilot system. Most important of all, you will put
your mind and body on autopilot to reach your destinations with the help
of your newly acquired positive habits.
The Power of Positive Habits
is the Flight Plan for Your Life
c H A P T E R 1
4
W H A T A R E P O S I T I V E H A B I T S ?
5
That is what the Power of Positive Habits Program is all about. It puts
your life on autopilot, just like the captain of the jetliner who programs in
the course to a destination city. Do you have life destinations? Maybe you
have a vision of a more trim, ft and healthy body. Thats a destination.
Perhaps you want a better relationship with your spouse or lover. Maybe
your desire is to be more successful in business. In the Power of Positive
Habits Program, they are all destinations.
So sit back and relax. Prepare yourself for a journey. Get excited! Your
life is about to change in ways you never imagined! Get ready to program
your life destinations. Most important, get ready to reach them and make
them forever yours with your own internal autopilot: positive habits.
Habits Are Knowledge
in Action
Think for a moment. All of your habits are knowledge in action.
You are probably saying, Thats crazy. When I smoke a cigarette, its
just because I want to. When I brush my teeth every morning, its
just a routine. Look a little closer. You will see that you smoked the
cigarette because you had the knowledge that it would make you feel
calmer. Likewise, you brush your teeth because you have the knowledge
that brushing teeth reduces cavities. The Power of Positive Habits will
empower you with new knowledge knowledge that when actionized
into a positive habit can change your life in dramatic ways .
Here are some terms I will be using throughout this book:
Actionizing Converting knowledge into action. As an example,
when your mother told you that brushing your teeth would prevent
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
7
cavities, you actionized that knowledge by brushing your teeth every day.
Before long that actionized knowledge became a habit.
Acquiring a habit The process of adding a new positive habit
to your life. As you gain knowledge about a positive habit, you make a
decision to acquire that habit. You acquire the habit by actionizing the
knowledge.
Habit Acquisition Stage The point when your new habit is
permanent and automatic. Researchers have known for many years that
the time required to turn a repetitive action into a habit is approximately
21 days. You will use this timetable as the length of days that you must
repeat an action in order to make it a permanent positive habit. Once you
have reached this plateau, in all likelihood you will have reached the habit
acquisition stage. This is where you want to be. You can change your life
in only 21 days!
Foundational habits habits that support all your other
habits. Think about how a house is built. First, a concrete foundation
is poured and very carefully leveled in preparation for the construction
of the rest of the house. If there are any defects in the foundation,
the house, the walls, roof trusses, and so on will be in jeopardy.
Your positive habits program will be built on two foundational
habits that you will learn about in chapter two, visualization and
one-minute tracking.
Primary habits Habits that specifcally target your life destina-
tions. Because every person is different, every person will have a different
set of destinations. As you create your positive habits program, you will
select primary habits to acquire. I will also recommend several habits that
you may want to select as primary.
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
7
Support habits Habits that provide support to a primary habit.
Suppose you selected two habits in the healthy heart section as primary.
But you see in the relationships section that there are two habits that
also have a positive beneft to your heart. These habits are your support
habits.
Many of the habits you choose for your program will have multiple
benefts. If you choose to acquire insomnia habit 50 (Read lightly before
bedtime), this habit supports habit 57 in success (Read 10 pages per
night) which can help you achieve your goals regarding wisdom and
knowledge.
Thinking habits Habitual thought
patterns. You may not think of your thoughts as
being habitual, but on closer examination you
will see that you have specifc thought patterns
that fall into that category. Have you ever met
someone who always seems to think negatively?
They say things like, I just know its going to
rain today and ruin our vacation, or, These
pants make me look fat, or I always get the
bad breaks, or I can feel a cold coming on
and I know its going to be a bad one.
Children do not start out thinking
negatively. Somewhere along the way they acquired the habit. Remember,
your habits are not just physical actions, they are also habits of thought.
Some of the positive habits in this book are thinking habits a permanent
change in your thought processes.
Quantifable benefts Positive results that can be measured.
Every positive habit contains within it a quantifable beneft and in some
You can
combine
positive habits
and
increase
your benefts
expotentially.
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
9
cases multiple benefts. The laws of gravity say that if you drop a hammer,
it will fall to the ground. The same is true for your positive habits. You
will receive the positive quantifable benefts associated with that habit.
As you read through the list of positive habits, you will notice that
there is a listing of keyword benefts at the bottom of the page for each
habit.
Habit triggers External stimuli that help to trigger a habit
action. Habit triggers can be almost anything: a word, music, a time of
day, eating, even another positive habit. You will learn how to use habit
triggers to activate your positive habits. Habit triggers are also listed for
many of the habits.
Habit combinations You can combine positive habits and
increase your benefts expotentially. One positive habit can change your
life; imagine how much your life can change when you start acquiring
multiple positive habits in combinations!
Here is an example: Suppose your most important destination is
to lose weight. You can combine weight loss habits from the health
and ftness chapter with goal setting and motivation habits from the
success chapter. This combination of new positive habits in your life can
be infnitely more powerful than one single powerful habit. Use your
imagination, there is no limit to the possible combinations of positive
habits you can create. You will see some suggested combinations in the
Habit Tips sections.
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
9
About the Habits in
This Book
The requirements for a positive habit to be listed in this book are
really quite simple. It must be an action or thought process that can
become a positive habit over time. The action or thought process must
result in a quantifable positive beneft to the person employing it.
There is no requirement that the positive habit be life changing
although many of them are. Some of the habits may seem insignifcant to
you but may be quite signifcant to others. Be prepared for surprises! As
I researched this book I was totally amazed at the benefts certain habits
can provide.
Its Easier to Acquire a New Habit Than to Change a
Habit You Already Have
By now you are probably saying to yourself, This all sounds great.
I would love to be able to put my life on autopilot, to achieve my health
goals, weight-loss goals, success goals, relationship goals and do it all
automatically. But adding new positive habits to my life cant be that
easy.
Here is the best news! Acquiring new habits is easy. You are doing
it all the time; you are just not aware of it. Have you ever rented a car?
When you got in the car, perhaps you were a little confused. The ignition
switch was different, you could not fnd the volume control for the radio,
the turn signals operated differently.
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
11
But in just a few minutes, you acquired the knowledge you needed
for a new set of driving habits. By the end of your weekend trip, you were
already starting to build a foundation for these new driving habits.
But wait! You are just renting the car, so wont your acquisition of
these new habits stop when you return the rental car and resume driving
your own car? What would have happened if you had purchased the car?
It would be only a matter of days until your new driving routine became
an acquired habit. It wasnt hard at all, and you hardly had to think
about it. You were easily forming new driving habits that would become
permanent and automatic.
Was it hard acquiring your new driving habits? Of course not. You
were hardly even aware that you were acquiring them, but you were. Do
you chew a specifc brand of gum everyday? Perhaps you have a special
dessert that you love. I know people who have been chewing the same
brand of gum every day for over 20 years! Was that habit hard to acquire?
Of course not. They simply found a new product that they liked and
began buying it every day. Soon it became a new buying habit. Remember
this analogy as you progress through this program.
Knowing that the acquisition of new habits is easy gives you a
positive edge in moving forward. You know in advance that your success
is virtually guaranteed if you stick to the program. Remember that many
of the habits you have right now are just routines. So it will be with your
new positive habits; they will become routines, too.
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
11
How Positive Habits Can
Change Your Life
Some people wait all their lives for the outside to change their inside.
But it never seems to happen, because change comes from within us
frst, then the outside becomes different.
Elliott Goldwag, Ph. D.
Consider the following illustration of how the Power of Positive
Habits Program can change your life.
Jill lives in New York. She is 32 years old, single and dedicated to her
career in the fashion industry. There are a lot of things that Jill would
like to change about her life. Because she has had problems with her
weight for most of her life, she has tried every popular diet. None of them
seem to work. She loses weight, but the minute she goes off the diet, she
quickly regains it.
She loves her work, but sometimes she cant sleep because of the
pressures of her job. Although she gets along pretty well with coworkers,
some of them think she is diffcult to work with.
Jill began her positive habit program by acquiring the foundational
habits of visualization, and one-minute tracking. She created her
initial program by selecting several primary and three support habits.
The primary habits she selected were targeted to the areas that are
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
13
most important in her life: weight loss, relationships with people and
insomnia.
One of the positive weight-loss habits Jill selected was a calorie
reduction habit. Jill drank at least two cola drinks every day at work. She
learned in Weight Loss Habit 20 that substituting sparkling water for
soda would cut 1960 calories per week, almost 8,000 calories per month
from her diet.
She selected other primary positive weight loss, relationship and
insomnia habits. Jill knew that once she reached the acquisition stage,
the habits she had chosen would become automatic and second nature to
her. Jill soon knew that her foundational habits
of visualization and one-minute tracking were
already starting to work in her life. She was
now more focused on what she wanted.
She was able to accurately track her
progress in reaching her destinations. She was
beginning to see the positive results of the
program and knew she was making progress.
She saw herself getting closer and closer to
her destinations. Jill is now on autopilot only
2 months into the program. She can feel the
changes in her mood. She feels more positive
about herself. The goals she visualized are now coming about, and the
quantifable benefts of her primary and secondary habits are being
realized every day.
Jills journey has only just begun, yet she can already feel her success
coming. She is living a new reality brought about by the positive habits
Jill senses
a feeling of
empowerment
like none
she has
ever
experienced
before.
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
13
course she plotted for herself. Jills weight is now in her target range
because her positive habits have resulted in a permanent change in her
diet and lifestyle. Her relationships with coworkers have improved and
she sleeps better. A profound change has occurred and she knows it. Jill
senses a feeling of empowerment like none she has ever experienced
before.
Bill is a 45-year-old advertising executive. He is married with three
children and lives in Chicago. He likes his job and is doing well with his
career, but his relationship with his wife has been deteriorating, causing
him great stress. Heart problems run in his family, and he has high
cholesterol. Bill knows that he must reduce stress in his life, reduce his
cholesterol, and take positive steps to have a strong, healthy heart.
He has a clear picture in his mind of his destinations: He wants
a better relationship with his wife and he wants to be healthy and
strong for his family. Bill starts building his positive habits program by
concentrating on healthy heart habits and relationship habits. He knows
how important foundational habits are, and he begins his program with
them.
After only 3 weeks into the program, he notices a change in his
relationship with his wife. One of his new positive habits has had an
immediate, noticeable effect. Every week he has made it a habit to leave
short notes of love and appreciation to his wife in places she will be likely
to see them. He places a Post-it note on the dashboard of her car telling
her he loves her.
The next week, a Post-it note is on their bathroom mirror telling her
what a wonderful mom she is to their kids. Bills wife loves the positive
notes he has been leaving her. She has always felt that Bill has not appreci-
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
15
ated the hard work she does as both a wife and a loving mom. Now she
feels appreciated. Bill realizes that just this one simple, little, positive
habit has helped his marriage more then anything he has done in years.
He is less stressed as a result of the improvement in his relationship with
his wife. This is just the beginning.
He is now acquiring other positive relationship habits. He has
acquired several health and ftness habits that will bring positive benefts
to his heart and overall health. In just 3 weeks, Bills life has changed in
many ways.
Positive Habits In a Minute
It only takes one minute to change your life! How is that possible?
Because it takes only one minute to gain the knowledge you need to make
a decision to acquire a new positive habit. A new positive habit that may
be yours for the rest of your life! Think about the compounding benefts
you will receive over a long period of time from just one positive habit.
Remember, knowledge is power. Actionized knowledge in the form
of a positive habit is amazing power. Bills relationship with his wife had
been deteriorating, but he acquired the knowledge he needed in Relation-
ships Habit 72, leaving notes of love and appreciation to his wife.
In less then one minute, he had the knowledge he needed to make a
decision to acquire a new positive habit. Bill also acquired the knowledge
for other positive habits related to cholesterol reduction, relationships,
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
15
and having a healthy heart. The knowledge for each positive habit was
acquired in less than one minute.
Actionize a Positive Habit,
and Make it Yours Forever!
It took Jill less than one minute to read the words contained in Habit
20. In that short period of time, she obtained the knowledge necessary to
make a decision to acquire the new positive habit of substituting sparkling
soda water each time she ordered out at a restaurant. She actionized that
habit every time she bought groceries: Instead of reaching for a six-pack
of cola drinks, she reached for a six-pack of sparkling water.
After 21 days, she had acquired her new habit. It was hers forever.
Jills lifestyle had changed forever with the knowledge she gained in less
than one minute! The Power of Positive Habits Program contains dozens
of one minute habits. Remember that it only takes one minute to make
positive changes to your life.
Your life can change automatically, permanently, and quickly. The
lifestyle change you are seeking is just around the corner. So now you are
on your way; the weight loss you wanted will come to you automatically.
Your relationships with people will automatically improve. You are now
the pilot programming your lifes autopilot for a successful future. You
can place your mind on autopilot using the principles outlined in The
Power of Positive Habits. Once you have programmed in the data, you will
soon reach your destination.
Because habits are knowledge in action, The Power of Positive Habits
is an action-oriented book. There are many readers who prefer to skip
around rather then reading a book from beginning to end. While it is
possible to read this book in that way and still achieve a certain level of
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
17
success, your overall success with this program will be greatly enhanced if
you read through chapters one and two before proceeding to create your
positive habits program.
How to Get the Most Out of
This Book
We are what we repeatedly do;
excellence, then, is not an act but a habit
Aristotle
This is not the type of book that you read once. You will get the most
beneft from it if you use it as reference book. The goals of this book are
q To change the way you think about your habits for the rest
of your life
q To provide you with the knowledge you need to make
decisions to acquire new positive habits and make them a
part of your life
q To provide you with a simple, easy-to-follow program to
assist you in acquiring your new positive habits
You will quickly learn that habit acquisition is best undertaken in
small steps. You dont want to overwhelm your mind and body with
too many new positive habits at once. Use this book as a reference for
increasing your repertoire of habits. Also make sure to make use of our
interactive PC program which comes with this e-book. If you did not
receive it go to www.thepowerofpositivehabits.com The Positive Habits
c H A P T E R 1
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W H A T A R E P O S I T I V E H A B I T S ?
17
PC program will provide you with:
q New positive habits as they are added to the program
q Links to forms and research information
q Links to recommended articles, books, and other reference
material

You will fnd a resource section at the end of the book and a suggested
reading list. I encourage you to further enlighten yourself by reading the
books that relate to the subject areas that are most important to you. I
hope that you will stay in touch with me to share your success stories. I
can be reached by E-mail at danrobey@thepowerofpositivehabits.com
I have always wanted to be somebody,
but I should have been more specifc.
Lily Tomlin
I want to emphasize to you that the most important beneft you
will receive from the Power of Positive Habits Program is the change
in the way you think about your habits and how they affect your life.
This change in thinking will have a dramatic effect on your life; I know
from personal experience. I am now constantly aware of the habits I have
and the new habits I am acquiring; I am also aware of the benefts I am
receiving.
Positive habits are now second nature to me and I am always looking
for new positive habits that can bring even more benefts to my life and
yours. If I have done my job well, you should experience a paradigm
shift in how you think about your habits. You will no longer think of
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W H A T A R E P O S I T I V E H A B I T S ?
19
them as being a bad thing but rather as an incredibly powerful vehicle for
positive change. This shift in thinking will bring with it many benefts,
including
q Increased self-esteem
q A more positive attitude about your future
q A feeling that you are more in control of your life
q The ability to accurately see where you were and where you are
going
q Improved goal-setting abilities

While researching this book, I interviewed leading experts in the
felds of health and nutrition, physical ftness, science, and medicine.
I researched books, periodicals, and scientifc studies, searching for
valuable information that could be distilled into a positive habit. The
knowledge now available to you is the result of many years of hard work
by some of the worlds greatest minds.
Think about the power that you know hold in your hands! You can
now actionize that knowledge into positive habits that will help you reach
your life destinations.
Knowledge, When Actionized Into a Positive Habit,
Can Change Your Life in Dramatic Ways!
It is impossible to list in one book all of the positive habits that exist
in the world today; tomorrow will bring new positive habits that none of
us ever thought of. I have tried to cover the most important positive habits
in this frst edition of The Power of Positive Habits. Yet this is an interactive
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19
Lets review what you have learned so far about positive habits and how
they can change your life:
q Virtually every aspect of your life is affected by
your habits.
q Positive habits are powerful vehicles for automatic
and permanent change.
q Habits are simply knowledge in action; actionized
knowledge can become a positive habit.

q It is easy to acquire new habits; you are doing it
all the time.
q It only takes one minute to gain the knowledge
necessary to acquire a new positive habit.
q Once you have actionized knowledge for 21 days, it is
likely to become a permanent, positive habit.
In Chapter 2 you will learn how to create your frst positive habits
program......your fight plan.
Conclusion
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O K ! P U T M E O N A U T O P I L O T
21
Our power does not lie in our ability
to remake the world, but rather in our ability to
remake ourselves.
Gandhi
CHAPTER 2
OK...Put me on
Autopilot!
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O K ! P U T M E O N A U T O P I L O T
21
Now that you know what the Power of Positive Habits Program
can do for you, it is time to begin programming your own autopilot
computer. To create your fight plan, you must know your itinerary. What
are your destinations? Where do you want your autopilot to take you?
Remember, you cant hit a target if you dont have one. In the beginning,
dont overwhelm your mind and body with too many new positive habits.
Start out with just one target destination.
The longest journey starts with just one step.
Tao Te Ching
Creating Your Flight Plan
Flight 37 Leaving for
San Francisco at 2 PM
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Here are a few examples of destinations:
Destination 1 I want a trim and ft body.
Destination 2 I want to lower my cholesterol.
Destination 3 I want to improve my relationship with
my wife.
Read the text of each habit and choose the habits that will become
your primary habits. Primary habits are the ones that provide the most
benefts to help you reach your destination. I have recommended a
number of habits that I think you should consider as primary habits; they
are marked with a triangle icon .
Now choose your support habits. Make a few photocopies of the form
on the next page. Fill in your frst destination in the photocopy of the
form, then fll in your primary and support positive habits. If you have
access to the Internet, you may download full-sized fight plan forms at
www.thepowerofpositivehabits.com.
c H A P T E R 2
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23
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c H A P T E R 2
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O K ! P U T M E O N A U T O P I L O T
25
One single idea may have greater weight than the labor of all the men,
animals and engines for a century.
Ralph Waldo Emerson
After programming your autopilot computer to target your destina-
tion, the next step is to acquire your frst overall foundational habit:
positive visualization, the granddaddy of all positive habits. This foun-
dational habit can be summarized in one statement: We were created
in the image of our creator, therefore we are creators. Think about this
statement very carefully. Everything you or anyone else has ever done
since the beginning of time, began frst with a thought. Your thoughts
have amazing power to create and re-create who you are.
The positive visualization habit is based upon the principle that we
tend to become exactly what we imagine ourselves to be. Scientists have
now substantiated the mind-body connection. In his best selling book,
Quantum Healing, author Deepak Chopra, M.D., says, As you see it
right now, your body is the physical picture, in 3-D, of what you are
thinking. Your thoughts can invoke an instantaneous physical reaction
in your body. Have you ever been frightened? If so, then perhaps you
experienced dry mouth or a queasy feeling in your stomach. This is an
example of the instantaneous mind-body connection. It is not only your
Foundational Habit 1
Positive Visualization
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O K ! P U T M E O N A U T O P I L O T
25
body that is affected by positive visualization; your entire life can be
changed by the foundational habit of positive visualization.
Norman Vincent Peal illustrates this very well in his best-selling
book, Positive Imaging. He describes a young boy who happened to
be walking by a newspaper publishing offce. He stopped and peered
through the window and was amazed at the activity he saw in the offce.
The activity that surrounded one man in the offce especially interested
him. It was the chief editor of the newspaper. The young boy watched in
amazement as the editor barked orders to the employees around him.
The boy sensed the power that the chief
editor possessed how the entire newspaper
enterprise seemed to revolve around him. The
young boy began to visualize himself as that
editor. Every day he pictured himself as the
editor of that newspaper; he dreamed about it at
night. He created a detailed vision in his mind
of himself in that editors chair. He re-created
that vision in his mind day after day. Who was
that young boy? His name was Roger Ferger.
Not only did he become the editor of a large
newspaper, he eventually went on to become
the owner and publisher of the Cincinnati
Inquirer, one of the largest newspapers in the country today.

After Arnold Schwartzeneggar succeeded in his career as a body-
builder, he decided that he was going to be the biggest box offce star in
the world as well. This was quite a goal considering that he had very little
acting experience at the time. Within a few years of the release of the
blockbuster Terminator 2, he had indeed become the biggest box offce
He re-created
that vision
in his mind
day after day.
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27
star in the world. Arnold describes how he uses positive visualization in
his life: What you do is create a vision of who you want to be, and then
live into that picture as if it were already true.
Think about the last part of that statement: as if it were already true.
This is very important. Once you begin believing your positive visualiza-
tion in your heart, it becomes a part of your core being. It is burned into
your subconscious mind; your conscious and unconscious actions will
gravitate toward completion of the picture you have created of yourself. It
is also important to note that Dr. Peale says that the power of visualiza-
tion, or, as he calls it, imaging, is made even more powerful when backed
by faith and prayer. Positive visualization is the frst foundational habit
and the secret to reaching all of your life destinations.
When you go to sleep each night, take a few minutes to visualize
the new you what you want to be, the destination you want to reach.
Create a movie in your mind and make it as detailed and vivid as possible.
Replay this movie every night as you fall to sleep.
q Your goal is to create a vision of the new you.

q Picture yourself as already reaching the destination
you chose in your fight plan.

q If you chose a trim and ft body, then picture your
body as healthy, trim and physically ft, exactly the
way you want it to look.

q If a new job or a promotion is your destination,
picture yourself as already working in that
position. Imagine your every action at your new
job, the new offce, your new coworkers. The more
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27
detail you can put into your vision of the new you,
the better.


q In addition to the visualization of you reaching
your destination, picture yourself as happy and
successful, surrounded by the people who love
you.
Play this movie in your mind every night after you lie down in your
bed to sleep. Use it as a kind of mental sleeping pill. As you go about
each day, do what Arnold did and live into the vision you have created.
Remember to repeat this positive habit for a minimum of 21 days.
Benefts
Your entire life is dictated by your thoughts and your habits. Your
daily positive habit of visualization will bring you many, many benefts.
Here are a few:
q Did you know that your skeleton is re-created every 3 months
and your skin is replaced every month? Your liver is regenerated
every 6 weeks. Every one of the trillions of cells in your body
will respond to the positive visualizations you have created
in your mind; the new you will be created every day as you
visualize it!
q Your vision will become a part of your subconscious thought
patterns; your actions will gravitate towards completing the
vision you have created.
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q Your self-esteem will improve.
q You will be more focused on your destinations and your
improved focus will help you reach them.
Put a Post-it note on the headboard of your bed with the word Show
time written on it. This will be a reminder to begin playing your movie in
your mind as you fall to sleep.
If your goal is a trim and ft body, cut out a picture of a model in a
magazine whose body you admire. Paste the picture on your bathroom
mirror, and every morning, focus on that picture for a moment. Imagine
that your body is transforming itself into your vision of the one you see
in the picture.
You are visualizing the new you that you want to be. You have chosen
a destination that is clear in your mind. Now, track your progress as your
internal autopilot takes you closer and closer to your destination. Think
of yourself as an air traffc controller. Air traffc controllers know exactly
Keeping a journal will absolutely change your life in ways
youve never imagined.
Oprah Winfrey
Foundational Habit 2
One-Minute Tracking
Triggers
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29
where any plane is at any moment in time; they can tell you what the
planes altitude is, its airspeed, where it has been, and most important,
where it is going. Like the air traffc controller, you will track your
progress as you approach your destinations by using the foundational
habit of one-minute tracking.
What Is One-Minute Tracking?
One-minute tracking is simple. It is an extremely powerful, positive
habit that will allow you to quickly track your daily progress toward
reaching your destinations. It is amazing how quickly we forget things.
If I asked you to describe detailed information about your health and
activities from last Tuesday, chances are you would be hard pressed to
remember much. Can you remember what you ate? How many hours of
sleep did you get? How much did you weigh on that day? The one-minute
tracking habit provides you with a simple journal system for keeping track
of your progress. Why is this so important?
How do you feel when you succeed at something? You feel great,
right? Nothing will motivate you more and help ensure your total success
than the realization in your own mind that you are already succeeding!
The foundational one-minute tracking habit will do exactly that. It will
change your life by providing you with the air traffc controllers view of
your journey.
Here are just a few of the benefts the one-minute tracking habit will
provide:
q You will have detailed facts about your trip, including the
date you started ( very important in calculating your 21 day
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31
plateau), detailed info on the progress you are making toward
reaching your destinations.
q When you see positive results as they happen, you will become
energized with optimism. Evidence that your new positive
habits are delivering quantifable benefts will motivate you to
persevere until your destinations have been reached.
q It will remind you that you have reached the 21 day threshold
for acquiring a new positive habit.
How to Track Your Progress
in One Minute
Keep a simple, short log of your daily
positive habit; its easy, and it usually only takes
1 minute of your time. Each day, make short
entries into your tracking log: list such things as
your attitude, emotions, diet, weight, responses
to situations and conditions in your life. The
information you track each day will depend
upon the destinations you have chosen.
For example, if having a healthy
heart is one of your destinations, you will
want to keep track of your cholesterol
levels, your blood pressure, your weight.
(Obviously, all of this data would not be recorded daily, but some entry
would be recorded each day) Try this simple little exercise. Get out a
note pad or a sheet of paper and a pencil. Look at your watch. When
the second hand hits 12, start timing yourself as you write down the
following words:
Success is Yours
When you See
Yourself
Succeeding!
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11/8/02 Fri.Felt great all day. Started habit 52. Weight 135 pounds.
Walked briskly for 20 minutes. Had almonds and nuts for snacks.
More then likely, you completed writing down the information in
approximately 1 minute. Yet, in that 1 minute, you created an important
snapshot of data: your version of the air traffc controllers radar screen.
You see where you have been, how fast you are traveling to your destina-
tion, and, can estimate when you will arrive. You now have important
historical data you can refer to as time goes by, to help you track your
progress as you acquire new habits.
Depending on the habits that you have elected to acquire, you will
record different types of information. For instance, if you have elected to
acquire positive movement habits and positive weight-reduction habits,
you will want to record information such as the foods you ate, the positive
movements you made (length of times , number of repetitions, etc.).
What you remember about a particular day may be quite different
than what actually occurred on that day. Your daily log will allow you to
look back over time and see your factual progress, to see exactly how you
felt, your weight, your health data ( cholesterol levels and blood pressure
to name a few) . Seeing your progress will reinforce in your mind that the
positive habits you have acquired are transforming your life. I know how
well this works. For the past 3 years, I have kept a simple, yet informative
log of every day of my life. I can tell you exactly how I felt on Wed., July
25,1999, or any day since.
I can tell you what the results of my exercise programs were, what
supplements I took, and how they made me feel on any given day. This
log has been invaluable to me as a factual reference of how I reacted to
certain events, my weight changes, motivation, attitude and lifestyle.
There have been many, many times when I referred to this log to see
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33
how I handled a particular situation or the effects of diet changes and
supplements that I added to my diet. My activities and daily information
are there for me. If I did not keep the log, the valuable information would
soon be long forgotten.
It generally takes me less then two minutes to record the log for any
day. It is a habit that has become a part of my life; it is now second nature
for me. If you have a computer, I recommend typing just three to four
lines of descriptive text into a word processing program. An entry might
look something like this:
6/21/02 Fri. felt great all day, did 10 min. on treadmill in am,
had protein shake with vitamins, started 30 min. reading habit before
bedtime to help my insomnia, slept 7 hours the night before.
The daily log serves many purposes:
q It reminds you of your goals and the actions you are taking
towards them every day.
q It allows you to factually track your progress.
q It provides detailed information such as dietary changes,
calorie reductions, fat reduction, and so on.
q It helps build your self-esteem because you are
reaffrming the positive benefts you are
achieving through the acquisition of new positive habits.
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33
q It helps to paint the picture every day of who you are
becoming.
While you will have many successes in life you will also have failures.
You can learn from your failures and turn them into opportunities if you
can look back and see how you handled them.
c H A P T E R 2
34
Here is a quick review of Chapter 2 and what you have learned about
the Positive Habits Program:
q You create a fight plan by defning your destinations and
selecting primary and support habits. Your
fight plan will take you to your destinations.
q Many of the positive habits in this book have multiple
benefts

q The foundational habit of visualization will help you create
the new you that you want to be.
q The foundational habit of one-minute tracking will help
you follow your progress.

In Chapter 3 you will be introduced to the positive habits for health and
ftness.
Conclusion
35
CHAPTER 3
Positive Habits
FOR
Health and Fitness
To maintain good health, normal weight and increase the good life of
radiant health, joy and happiness, the body must be exercised properly and
nourished wisely with healthy foods.
Paul C. Bragg
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P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Cultivate only the habits that you are willing
should master you.
Elbert Hubbard
So you want to be trim and ft, and youve tried all the fad diets but
they just dont work. You lose weight at frst, but then you put it all back
on and more. Sound familiar? If so, dont feel alone. Millions of people
fail to achieve the trim and ft body they are looking for by dieting alone.
Why? The key to building a permanently trim and ft body is to change
your lifestyle, and nothing can help you change your lifestyle faster then
your positive habits program. Here are just a few of the things you will
learn in this section:
q How eating the right fats can actually help you
get a trim and ft body automatically.
q Positive movement and exercise habits that help you burn
calories and trim fat automatically.
q Simple eating habits that yield BIG weight loss
results.
How to Get Trim and Fit
Automatically!
36
c H A P T E R 3
37
P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
q Positive habits that increase your metabolism
and help you burn more calories automatically.
q Dining out habits that can help you get lean fast!
q Simple exercise habits that are easy to acquire and pack a
powerful punch in helping you get a trim and ft body.
Millions of Americans are on the diet roller coaster. They read a new
diet book, go on the diet, lose some weight, and then go off the diet and
gain it back. Your physique is determined by more then just what you eat.
There are many factors that contribute to the way you look:
q Your activity levels
q Your metabolic rate
q Your eating habits
q Your drinking habits
q Your genes
q The types of fat you consume
q The amount of calories you consume daily
q The amount of calories you burn daily
q Your bodys percentage of body fat
The key to putting you mind and body on autopilot for a trim and ft
body is to change your lifestyle. What is your lifestyle? Two of the basic
ingredients that contribute to a persons lifestyle are their routines and
Act as if it were impossible to fail.
Dorothea Brande
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P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
their habits. In this part of the program, you will learn how to change
both, permanently and automatically.
Your positive habits program will provide
you with the lifestyle change you need to reach
your goal of a trim and ft body. A permanent
and automatic lifestyle change is just around
the corner. Remember the rental car story in
chapter one?
It was easy acquiring your new habits; you
were hardly even aware that you were doing it,
but you were. Your life is changing. You are
now more aware of your habits. You are actively
involved in the acquisition of new positive
habits. As a result of your lifestyle change, you
will have the body you have been wanting for so long.
If You Want
Permanent
Change,
You Have
To
Change
Permanently
38
c H A P T E R 3
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P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Replace Bad Fat
With Good Fats
My doctor suggested a triple bypass.
bars, restaurants and bakeries.
Dean Martin
Some of the most powerful positive habits for a trim and ft body
in your arsenal are the positive habits related to replacing bad fats in
your diet with good fats. Good fats? Most people only think of fat as
being a bad thing. In fact, for many years the media has been promoting
fat-free diets as a more healthy diet.
Just take a look around your local grocery store; you will see lots of
products labeled fat free. Do you think all those fat-free products have
resulted in thinner Americans? Think again. The percentage of obese
people in this country has been rising every year. Americans are now the
fattest people on the planet.
The media has gotten it all wrong. Fat can be your friend! There are
certain types of fats that are bad for you. They can increase you risk for
heart disease while making you fatter at the same time. Other fats are
good for your health and can actually help you burn fat and lose weight!
Here are just some of the benefts that the positive fat replacement habits
in this chapter will provide to you:
q Increase the rate that your body burns fat
q Help you lose weight automatically and keep it off
40
c H A P T E R 3
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P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
q Increase your good cholesterol HDL levels and
decrease your bad cholesterol LDL levels
q Help you to curb your appetite and eat less
q Decrease your risk for heart attack
q Help balance your insulin levels
q Help you convert unwanted body fat into energy
q Help raise your bodys metabolic rate (the rate your body
burns calories)
The Bad Fats
The fats that are bad for you are saturated fats and trans fats; these
are fats that are found in animal products such as butter, cheese, meats,
and also in many of the processed foods that we eat. Numerous studies
have shown that a diet high in saturated fats may increase blood levels of
LDL (bad) cholesterol and total cholesterol, risk factors for heart disease.
Trans fats are the most dangerous dietary fats on the planet. Trans
fats are typically produced by applying an artifcial process to vegetable
oils. These fats are mostly found in fried foods, margarines, and processed
foods like potato chips and crackers. Researchers at Harvard University
did a study of 85,095 women who had no previous history of heart disease
or stroke. During the years that followed, the ffth of the group that had
the highest intake of trans fatty acids had a 50% greater risk for heart
disease then the ffth that had the lowest intake of trans fatty acids.
A recent study showed that women who ate more then four teaspoons
per day of margarine had a 70% higher risk of cardiovascular disease
then those women who seldom ate margarine. Despite lobbying by
many consumer groups, trans fat is still not listed on nutritional labels.
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P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Some researchers have said that as many as 30,000 deaths per year can
be attributed to the consumption of trans fat. Reducing or eliminating
trans fats from your diet will help to improve your health and the positive
habits that follow will help you do just that.
Simple Diet Changes That Pack a Fat-Fighting Punch
Texas A&M University researchers conducted a study to determine
what dietary changes resulted in the biggest reduction in fat. During two
different 24-hour periods, they asked 5,649 adults to list dietary changes
they made in an effort to reduce fat consumption. The researchers then
calculated the changes that resulted in the biggest reduction of fat.
Combine these simple eating habits with other weight loss habits, and
you will see that trim body in the mirror sooner then you think. Here are
the results of the study:
q Do not add fat to baked or boiled potatoes.
q Do not eat fried chicken.
q Do not eat more than two eggs a week.
q Do not eat red meat.
The Journal of The American Dietetic Association also conducted a
similar study. Here are their recommendations:
q Trim fat from meat.
q Remove skin from chicken.
q Eat chips infrequently.
q Avoid putting butter or margarine on bread.
q Choose low fat cheese over regular cheese.
q Substitute fruit for fatty desserts.
42 C H A P T E R 3 43 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
What is fax?
Flax is a blue-fowering plant known for its oil-rich seed. People have
been eating faxseed since ancient times, it has a pleasant, nutty favor.
The health benefts of faxseed and faxseed oil are signifcant and for that
reason this habit is recommended as a primary habit for health and a trim
and ft body. Here are some of the benefts of faxseed and faxseed oil:
q Flaxseed contains both soluble and insoluble fber. Several
studies have shown that faxseed can help to lower cholesterol
in the same way that other soluble fber foods like oat bran
and fruit pectin do. A study at the University of Toronto
showed that total cholesterol levels dropped 9% and LDL
(the bad cholesterol) decreased 18% among a group of
women who ate milled faxseed cooked into bread every day for
a period of 4 weeks.
q Flaxseed is one of the richest sources of ligans and
alpha-linolenic acid. Studies suggest that ligans may help
to prevent certain cancers. Flaxseed is one of the few plants in
the plant kingdom that provide a high ratio of alpha-linolenic
acid (an omega-3 fatty acid) to linoleic (omega-6 fatty acids), it
is an excellent source of healthy polyunsaturated fat.
Habit 3
Take Flax Every Day for a Healthy, Trim Body
and Lower Cholesterol!
Benefits
42 C H A P T E R 3 43 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
q A new study has confrmed that the positive habit
of taking fax seed daily can help you get a trim and ft
body. I interviewed Dr. Sam Bhathena, a researcher at the
Phytonutrients Laboratory of the US department
of Agriculture, he said, we have observed that fax seed meal
is much more effective in lowering cholesterol then soy. Several
other studies have shown that in general, omega-3 fatty acids,
lower lipid deposition, and help in reducing body weight.
q Omega-3 fatty acids More than half the fat contained in
faxseed is omega-3 fatty acid type, an essential fatty acid.
There have been numerous studies reporting the health
benefts of consuming omega-3 fats. Recent studies suggest
that Omega-3 fatty acids which are abundant in fax seed can
help protect you from coronary artery disease, stroke, high
blood pressure, autoimmune and infammatory disorders.
Studies on the effects of fax seed on breast cancer are now
under way. Omega-3s can also help boost your metabolism,
helping your body to burn calories faster.
Jorge Cruise author of the best-selling ftness book, 8 Minutes in the
Morning, is such a great believer in the ability of fax to help you lose
weight, he has developed his own brand of fax seed oil. Flax is available
as raw seed, ground seed and also as an oil which is made by cold pressing
fax seeds. You can purchase raw fax seed, ground fax seed and fax seed
oil at most health food stores. The easiest way to incorporate fax seed
into your diet is to buy ground fax seed meal and add it to your food.
q Substitute for cooking oil or shortening in baked
goods.
44 C H A P T E R 3 45 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Keywords: Fat Loss, Weight Loss, Healthy Heart, Get Trim and Fit, Live Longer, Lower
Cholesterol, More Energy, Lower Cancer Risk, Look Younger, Lower Blood Pressure,
Primary
Flax seed meal is cold processed. You can fnd it at most health food
stores. It is a convenient way of obtaining many of the nutritional benefts
of fax seeds, including fber, magnesium, zinc, ligans and mucilage. Keep
a bag of fax seed meal in your refrigerator and a container next to your
baking goods. Keep a bottle of fax seed oil handy for protein shakes.
Here is a great recipe for a super health shake. Make a protein
shake with 8 ounces of your favorite juice such as apple or orange, add 2
tablespoons of fax seed oil, 2 tablespoons of soy powder, 1 tablespoon of
lecithin, fresh fruit such as bananas, papayas or blueberries. Blend with
a hand blender or an electric blender. This power shake will provide
you with the health benefts of soy; omega-3s, fber, antioxidants,
and enzymes from the fruit, and the fat loss benefts of lecithin.
Habit Tips
Triggers
q Add ground fax seed to pancakes, waffes and cereals.
q Put ground fax seed on salads.
44 C H A P T E R 3 45 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Salad dressing can be one of the biggest sources of fat in a persons
diet. Studies have shown that females gets most of their fat from dairy
products, margarine, mayonnaise, and salad dressing. By making it a
habit to order salad dressing on the side, you can control the amount and
type of dressing your put on your salads and reduce the amount of fat and
calories that you consume.
Try substituting olive oil or a low fat alternative like balsamic vinegar
for bottled dressings. Olive oil contains healthy monosaturated fat and is
a key ingredient in the healthy heart Mediterranean diet. Remember that
sometimes, small changes in your lifestyle can result in big changes to
your life. Every time you eat out, remember to order dressing on the side.
After 21 days you will be well on your way to making this a permanent
and automatic weight loss positive habit.
Keywords: Fat Loss, Weight Loss, Healthy Heart, Get Trim and Fit, Live Longer, Lower
Cancer Risk, Primary
Your trigger for this habit is the waiter or waitress asking you what
type of salad dressing you want on your salad. This is your cue to order
the dressing on the side and also to ask for a healthier dressing.
Habit 4
Always Order Salad Dressing on the Side
Benefits
Triggers
46 C H A P T E R 3 47 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
According to the USDA, Americans eat more beef then any
other meat, and a large percentage of that meat comes in the form of
hamburgers. The problem is that a typical takeout burger can contain
as much as 31 grams of fat, and much of that is saturated fat. A soy
burger does not contain fat, it is a great source of protein, and it is also
cholesterol free.
A study published in the May 2001 issue of Cancer Epidemiology
Bimarkers and Prevention showed that for each incremental increase in
the intake of soy during adolescence, there was a reduction in the risk of
breast cancer. Women who had the highest consumption of soy had only
half the risk of women with the lowest intake. In addition, there have
been other studies that have shown a reduced risk of colon cancer and
prostate cancer with the increased consumption of soy.
Additional benefts of soy protein:
q The latest research shows that a diet rich in soy
is associated with improved breast, colon, and
prostate health, reduced menstrual disturbances, and
stronger bones.
Habit 5
Substitute Soy Burgers for Hamburgers
Benefits
46 C H A P T E R 3 47 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Keywords: Fat Loss, Weight Loss, Healthy Heart, Get Trim and Fit, Lower Cancer Risk,
Lower Cholesterol, Build Muscle, Look Younger, Stronger Bones, Stabilize Insulin, Prostate
Health, Primary
Put soy burger containers in your freezer where you would normally
store hamburger meat. You would be surprised at the variety of soy
burgers now available in grocery stores and health food stores.
q The American Heart Association and the FDA
recommend that Americans consume more soy
protein to help lower their cholesterol and protect
their hearts.
q Soy helps to decrease the amount of fat that your
body stores by stabilizing insulin levels.
q Soy protein helps to increase your lean muscle mass.
There are many excellent soy burger products on the market; in
fact, you can now buy soy burgers at some fast food restaurants. When
prepared properly, it is diffcult to tell the difference between soy and
beef. On a personal note, my wife has prepared chili with soy instead of
meat and our guests never knew!
Triggers
48 C H A P T E R 3 49 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Potatoes themselves are not fattening; it is what we put on them
that makes them so fattening: butter, margarine, sour cream. By always
ordering your baked potatoes plain and reducing the amount or changing
the type of toppings you put on them, you can reduce your intake of
dietary fat.
Some experts estimate that your diet is responsible for at least 40%
and as much as 60% of your overall weight management program.
Remember, your positive habits will result in a change to your lifestyle. As
simple as this habit may sound, it is very powerful when combined with
your other positive habits. Here are some tips for non-fat potato topping
alternatives:
q Non-fat sour cream
q Salsa, make that medium or hot
q Non-fat plain yogurt
q Sprinkle of hot pepper sauce like Tabasco
q Low-fat Italian salad dressing
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, Healthy Heart
Habit 6
Always Order Baked Potatoes Plain
Benefits
48 C H A P T E R 3 49 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Make it a habit to eat more low-fat dairy products like yogurt. A
study recently published in the American Journal Of Clinical Nutrition
reported that women who consumed three servings or more per day of
low-fat dairy, like yogurt and skim milk, lost 70% more body fat then
women who consumed less then one serving.
This habit can also help to reduce the risk of ovarian cancer. A
research study published by the American Journal of Epidemiology in
2002, has shown that women who consumed the most dairy products
overall, including low-fat yogurt and skim milk, were the least likely to be
diagnosed with ovarian cancer, regardless of their ethnic group.
Add fresh blueberries for even more health benefts. Blueberries are
loaded with cancer fghting antioxidants. Remember to visualize the fat
coming off your body as you eat your yogurt and drink your skim milk.
Keywords: Fat Loss, Weight Loss, Healthy Heart, Get Trim and Fit, Lower Cancer Risk,
Stronger Bones
Buy several containers of low-fat yogurt and at least one container of
skim milk and keep them on the top shelf of your refrigerator. For the
frst week, put Post-it notes on them with Fat Loss Habit written on
them.
Habit 7
Eat More Low-Fat Dairy, Lose 70% More Fat, Reduce Cancer Risk
Benefits
Triggers
50 C H A P T E R 3 51 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Dr. Walter Willet of Harvard University says that trans fat is worse
for the heart then saturated fats, he advised choosing margarine low in
trans fat rather than butter. Avoiding trans fatty acids will lower the bad
form of cholesterol or LDL, he said. Also, it can raise the good forms
of blood cholesterol HDL, so you get several benefts by avoiding trans
fatty acids.
There are now several trans-fat-free margarines on the market, these
new trans-fat-free products can help you lower your cholesterol and are
better for your heart then trans-fat margarines or butter.
Keywords: Fat Loss, Weight Loss, Healthy Heart, Get Trim and Fit, Lower Cholesterol
Place tubs of trans-fat-free margarines where you would normally
keep butter or regular trans-fat margarine.
Habit 8
Substitute Trans-Fat-Free Margarines for
Trans-Fat Margarines and Butter
Benefits
Triggers
50 C H A P T E R 3 51 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Make it a habit to review the nutritional labels when you purchase
food. Look carefully to see how much saturated fat is contained in each
product. Your goal is to reduce the amount of saturated fat that you
consume. Try to fnd more products that have a higher percentage of
healthy fats. The fats that are the best for you are monounsaturated and
polyunsaturated fats.
Be on the lookout for trans fats, they are not currently labeled. There
is a simple way to see if a product has a lot of trans fats. If you see partially
hydrogenated oils or hydrogenated oils listed before monounsaturated
or polyunsaturated oils, then the product contains a lot of trans fat.
Remember, the more you know about the foods that you put in your
body, the better.

Keywords: Fat Loss, Weight Loss, Get Trim and Fit, Healthy Heart, Primary
Picking up a product at a grocery store is your trigger to turn it over
and inspect the label. Buy a red magic marker and put an X on all the
food products in your house that are high in fat. This will remind you to
limit your portions of these products.
Habit 9
Review Nutritional Labels
Benefits
Triggers
52 C H A P T E R 3
53
P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
A new study may encourage you to trade in your butter and cream
cheese for healthier spreads like peanut butter or almond butter. The
study showed that women who exercised in the morning and then ate
monosaturated fat and also saturated fat, burned off signifcantly more
of the mono fats than the saturated fats. By substituting good fat spreads
for bad fat spreads, you will burn off more fat which will help you reach
your goal of a trimmer body.
Keywords: Fat Loss, Weight Loss, Healthy Heart, Get Trim and Fit,
Lower Cholesterol
Put peanut butter and almond butter containers where you normally
keep butter and cream cheese.
Habit 10
Substitute

Peanut or Almond Butter for Butter and Cream Cheese
Benefits
Triggers
52 C H A P T E R 3
53
P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
He who cannot fnd time for exercise,
will have to fnd time for illness.
Lord Derby
Positive Habits
That Move You
Its actually very simple; if you want a trim and ft body that will be
yours forever, you have to move, and you have to move often. Positive
movement habits are habits that require movement on your part. They
must also expend energy, and in some cases they can also help you to
build muscle. You may look at some of them as exercise habits, while
others are just habits that help incorporate more movement into your
lifestyle.
Bill Hebson is a personal-ftness trainer that I have known for
many years. I spoke to him recently regarding the importance of
adding movement to your lifestyle and here is what he said: Real-life
activities happen standing. We are rarely if ever asked to apply force in a
sitting position or laying down. We live in a dynamic, free weight, three
dimensional environment. Your training should stress whole-body multi-
dimensional movements, so each exercise trains the most musculature,
burns the most calories, elevates the whole bodys metabolism, and has the
highest transference into real world or athletic abilities. In short, you get
the biggest bang for your buck.
What Bill is saying is that you have to incorporate multidimensional
movements into your daily life if you want a trim and ft body. Positive
movement habits will provide you with an increase in your activity levels
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c H A P T E R 3
55 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
and multidimensional movements automatically. How important is
movement? Being overweight and physically inactive accounts for more
than 300,000 premature deaths annually in the United States, second
only to deaths related to smoking. A study done at the University of Texas
Southwestern Medical Center at Dallas found that a 50-year-old could be
brought back to the ftness levels of a 20-year-old with just 6 months of
exercise training!
What Can they Do for Me?
Well for one thing, they can help you reach your goal of a trim and
ft body and maintain it permanently. Combine them with other diet and
positive movement habits and you have a powerful combination that will
get you trim fast. Does that sound good to you? They can also improve
your health, make you look younger, and can increase your longevity.
Lets see; positive movement habits can help me live longer and while I
am living longer I will have a trim and ft body and look youngernot
a bad combination, wouldnt you say?
To make daily movement a part of your lifestyle, you simply have to
acquire positive movement habits. Once you have acquired them, they
will be yours forever and so will the benefts that come with them. They
will help you to achieve the trim and ft body you have been wanting and
help you to maintain it.
Lets look at the frst positive movement habit: brisk walking and its
related benefts.

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c H A P T E R 3
55 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Not running, not jogging, but walking is your most effcient exercise
and the only one you can safely follow all the years of your life.
Executive Health Organization
Walking as a daily exercise habit can truly be a life-changing positive
habit and is one of the most powerful habits for reaching your goal of a
healthy trim and ft body. Over the past 20 years, there have been dozens
of studies that have proven the benefts of brisk walking.
Thousands upon thousands of people have improved their health and
lost weight by the diligent habit of walking. If you think that walking
does not provide the same benefts as other more vigorous exercises, think
again.
A study published in the September 2002 New England Journal Of
Medicine showed that postmenopausal women who walked regularly
lowered their risk for heart disease just as much as women who did more
vigorous exercise, such as playing sports or running.
Habit 11
Brisk Walking
Benefits
56 C H A P T E R 3 57 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
This study suggests that walking is just as good for your heart as
heavy exercise. I spoke with study author Dr. JoAnn E. Manson, Chief
of Preventive Medicine at Brigham and Womens Hospital, Professor of
Medicine, at Harvard Medical School. She said, The study provides
compelling evidence that walking and vigorous exercise provide similar
heart benefts, about a 30% to 40% reduction in the risk of cardiovascular
disease with 30 minutes per day of either activity.
I also asked her about the benefts of making brisk walking a positive
habit, and she responded, they could surely walk away from heart
disease and several other chronic diseases. We have also found that brisk
walking for at least 3 hours a week can lower the risk of stroke, type 2
diabetes, and breast cancer. No pain, no gain, is an outdated notion;
exercise doesnt need to be strenuous or uncomfortable. It can be easy
and enjoyable. Even though the study consisted solely of women, it is
likely that men would experience similar benefts from the positive habit
of brisk walking.

Here are additional benefts you will receive from your habit of brisk
walking:
q Walking burns calories and helps you lose weight and burn
excess body fat.
q Walking can help to improve your posture.
q Walking requires no special equipment or gyms.
q Walking can help lower blood pressure and help prevent
circulatory and heart disorders.
q Brisk, aerobic walking will give you the benefts of other
exercises, such as jogging and cycling, but without the risk of
injuries.
q Walking at night can help promote better sleep.
56 C H A P T E R 3 57 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
q Walking increases the amount of oxygen in your bloodstream.
q Walking helps elevate good levels of cholesterol.
q Walking can help ease lower back pain.
q It improves mental performance and mood.
q It helps build bone strength.
q It helps reduce anxiety and stress.
q It Helps to boost your immune system.
q It slows the aging process.
q It helps to prevent certain cancers.
q Walking regularly can help prevent osteoporosis.
Getting Started
Its easy to get started with your walking habit.just walk out your
front door and keep going! The best time to walk is in the morning. You
are more likely to continue walking on a daily basis as you will have less
distractions in the morning. Remember, your goal is to make walking a
positive movement habit. In the morning, you are likely to have better
control of your time; as the day progresses you are more apt to be inter-
rupted by your daily responsibilities.
With that said, if you cannot walk in the morning, it is better to have
a daily walking habit at any time then no walking habit at all. Its best
to start your daily walking habit by walking for just 10 minutes. After a
few days of walking just 10 minutes, you can increase to 20 minutes and
then 30 minutes. Your goal is to acquire a daily positive habit of walking
30 minutes.
58 C H A P T E R 3 59 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Put your walking shoes next to the front door.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, Healthy Heart, Lower Cholesterol,
Look Younger, Live Longer, More Energy, Increased Strength, Lower Blood Pressure, Better
Sleep, Improved Self-Esteem, Less Stress, Stronger Bones, Build Muscle, Stronger Immune
System, Primary
If you prefer using a treadmill, you can burn more fat at about 75%
of your maximum heart rate. This is according to researchers at the
University of Birmingham in England. You can fgure your maximum
heart rate by subtracting your age from 220, multiply that by 0.75, and
you have your target.
You can dramatically increase the rate that you burn calories by
simply putting the treadmill on a 10% incline. As an example, a 145
pound women will burn 300 calories per hour on a level surface at 3.5
miles per hour, but that rate jumps to 500 calories per hour on a 10%
incline.
Habit Tips
Triggers
58 C H A P T E R 3 59 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
This is an easy habit to acquire; all you have to do is purchase a
pedometer and wear it every time you go for a walk or to work out. This
positive habit will help motivate you to keep walking. A pedometer is a
small, inexpensive device that you attach to your waist. It senses your
bodys motion and then counts your footsteps. Pedometers can be a great
motivational tool; they have been used in Japan for over 20 years to
increase walking.
With a pedometer, you can set goals and see yourself approaching
them. Studies have shown that sedentary people who use pedometers and
set goals see improvements in their body fat and ftness levels that are
comparable to people performing more structured exercises. Remember
to record your steps in your one-minute tracking log. Here are some
pedometer tips:
q Record steps you take while walking your daily
routine.
q Record daily and weekly activity.
q Set a goal of 6,000 to 10,000 steps per day but work
up to that goal gradually.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, More Motivated
Habit 12
Wear a Pedometer
Benefits
60 C H A P T E R 3 61 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
You can live without food for weeks, without water for days, but
without oxygen, you will die in a matter of minutes. If you want a healthy
body that is full of energy, the habit of deep breathing is the key. The
more oxygen you put into your lungs, the more energy you will have.
Your body runs on oxygen, and this positive habit will provide your body
with more of it.
Breathe From the Diaphragm
Many people have forgotten how to breathe properly. When you watch
a baby breathe, you notice that their belly expands with each breath. This
is how humans are supposed to breathe, from the diaphragm. The babys
diaphragm is creating a suction that pulls oxygen into the lungs.
As we get older, many of us unconsciously switch from natural deep
diaphragm breathing to shallow chest breathing. To experience diaphrag-
matic breathing, place your hand on your waist. Take a deep breath and
expand your belly; your hand should move outward as you inhale and
inward as you exhale. If you practice this, you will fnd that it gets easier
and easier to take deep, full breaths from your diaphragm.

Habit 13
Deep Breathing
Benefits
60 C H A P T E R 3 61 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Keywords: Live Longer, More Energy, Less Stress, Stronger Immune System, Increased
Strength, Positive Attitude, Better Sleep, Primary
Your trigger is the action of placing your hand on your abdomen.
Every time you walk, run, jog, or engage in any physical activity,
make it a habit to place your hand on your abdomen and take a few long
deep breaths. You will be energized with the added oxygen that the deep
breathing brings into your lungs. Be careful not to over do it, you may
get dizzy.
Habit Tips
Triggers
62 C H A P T E R 3 63 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
This is a great get ft quick habit. Many people say they dont have
time to exercise. Your best defense to a packed schedule is to jump rope.
Jumping rope is a great way to build stamina and burn calories; in fact,
one study said that 10 minutes of jumping rope is equal to 30 minutes of
running at a pace of 5.7 mph. Start off slowly and work your way up to
10 minutes a day. Here is some advice to help you get started:
q The length of the rope is critical. Stand on the center
of the rope with both of your feet together. Hold the
ends of the rope up against your sides. The rope
handles should come to within a few inches of your
armpits.
q Warm up frst by doing twenty arm circles. Hold the
rope handles together with both of your hands and
then swing the rope from side to side while bouncing
lightly on your feet.
q Dont jump too high; jump just high enough that the
rope will clear your feet.
Habit 14
Jump Rope for Ten Minutes and Get Fit Quick
Benefits
62 C H A P T E R 3 63 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Keywords: Fat Loss, Weight Loss, Healthy Heart, Get Trim and Fit, Live Longer,
Stronger Bones, Increased Strength, Build Muscle, More Energy
Leave your jump rope next to your front door so you cant leave the
house without being reminded of it, or put the jump rope on top of your
television and jump rope while watching your favorite show.
Combine this habit with your positive habit of brisk walking for a
powerful trim and ft lifestyle change. Carry your jump rope with you as
you walk, and every 10 minutes stop walking and jump for 3 minutes.
Habit Tips
Triggers
64 C H A P T E R 3 65 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Sometimes you need motivation to make something like working out
a positive habit. I spoke with John Acquaviva, Ph.D., Assistant Professor of
Health and Human Performance at Roanoke College, regarding rewards.
He said, people want to see a reward... make a deal with yourself, this is
fairly effective, make a pact with yourself. If I exercise two days this week,
Im going to take myself out to a nice dinner or Im going to buy that shirt
or the pair of shoes that I want.
He further explained a simple method for reminding yourself of your
goals: What are my goals this week? Im going to work out Tuesday,
Wednesday, Thursday and Friday. Write it down and post it in a place
where you can see it, post it on a bathroom mirror or put it on your
refrigerator or on your desk at work or even in your calendar. Here are
some other tips :
q Pack your gym bag and place it by the front door.
q Put your walking shoes or running shoes next to your
front door.
q Leave your workout clothes next to your bedside.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, More Motivated
Your gym bag and walking/running shoes are obvious triggers. Place
them where you will see them in the morning..
Habit 15
Reward Yourself to Help Make Working Out a Positive Habit
Benefits
Triggers
64 C H A P T E R 3 65 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Need motivation to get up and go every morning? Make it a habit to
take your dog for a long, brisk walk every morning. Many people say that
this is a great motivator for a morning workout. The best part is that once
you make it a daily habit, your dog will never let you forget it!
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, More Motivated, Less Stress
Your dog will be the best trigger you ever had! Once you get to the
habit acquisition, stage your dog will probably bark at you until you get
up and go.
Combine this with Habit 12 (wear a pedometer) and keep track of
how many steps you and your dog take. A great motivator!
Habit 16
Run Spot Run! Workout With Your Pet Every Day
Benefits
Habit Tips
Triggers
66 C H A P T E R 3 67 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Did you know that climbing up an average set of stairs burns 1.8
calories and walking down burns 0.8 calories? Doesnt sound like much?
According to Teh Kong Chuan of the Singapore Sports Council, if you
work on the 4
th
foor and take the stairs up and down 4 times per day, you
can burn about 200 calories in a 5 day work week which is equivalent to
an hour of brisk walking or half an hour of moderate cycling. Nichole
Kerr, a researcher with the Centers for Disease Control says you can lose
about 10 pounds during the course of a year if you spend ten minutes a
day going up and down stairs.
Remember, habit combining can signifcantly multiply your results.
Add this habit to your other Trim and Fit habits and you will soon be
on your way to the body of your dreams.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit
Every time you see an elevator, think about turning that ride into a
workout by heading for the stairs instead. Look for scenic stairs to climb
in city directories.
Habit 17
Dont Push the Elevator Button!
Lose Weight by Taking the Stairs Every Day
Benefits
Triggers
66 C H A P T E R 3 67 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Its a funny thing about life, if you refuse to accept anything
but the best, you very often get it.
W. Somerset Maugham
Positive Weight Loss Habits
68 C H A P T E R 3 69 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
When you eat out, make it a habit to request how your food is
prepared. You should never feel like you have to accept food items exactly
as they are described on the menu. Most restaurants will happily prepare
your meal in different ways if you just request it. You can ask that they
bake or broil fried items. Always remember to ask for salad dressing on
the side, (use balsamic vinegar as a fat-free salad dressing) and baked
potatoes plain with toppings on the side. According to the Encyclopedia
of Foods A Guide To Healthy Nutrition, you can save 10 to 30 grams of fat
and 100 to 300 calories per entree.
Think about how this positive habit can help you achieve a trim and
ft body automatically! Remember, your new positive habits will result
in a change in your lifestyle. The cumulative effects of these lifestyle
changes are considerable, they hold the keys to achieving a permanent,
trim and ft body.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, More Motivated, Primary
Think of your food servers as your own personal nutrition experts. As
they approach your table, imagine that they are coming to give you advice
on how to get that trim and ft body you are looking for. How motivated
would you be if they actually were nutrition experts?
Habit 18
When Dining Out, Control Food Preparation and Lose Weight
Benefits
Triggers
68 C H A P T E R 3 69 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Did you know that large meals increase your bodys fat storage?
Research done by Dr. Bryant Stamford, the head of Heart Promotions
and Wellness Center at the University Of Louisville, showed that 80% of
obese people were eating less food then people who had normal weight.
The difference is that they consumed all of the food in one meal. Most
experts agree that eating several small meals per day will help speed up
your metabolism and that will help you lose weight and burn off more
fat.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, Healthy Heart,
More Energy, Primary
Put a Post-it note on your bathroom mirror with 5 meals written
on it.
Habit 19
Eat Four to Five Small Meals Per Day
Instead of Three Large Meals
Benefits
Triggers
70 C H A P T E R 3 71 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Did you know that carbonated soda drinks are the single biggest
source of refned sugars in the American diet? Dietary surveys have
shown that soda drinks provide 7 teaspoons of sugar per day to the
average Americans diet. If you drink two soda drinks per day, you are
consuming 1,960 calories per week and over 100,000 calories per year!
By substituting sparkling water or club soda for sugar soda drinks,
you can greatly reduce the amount of calories you are consuming. This
simple habit can help you achieve a trim and ft body. Here are additional
benefts you will receive from this habit:
q Healthier teeth: Refned sugar is one of several
factors that can help to promote tooth decay.
q High-sugar diets may increase the risk of heart
disease in people who are insulin resistant.

Keywords: Fat Loss, Weight Loss, Healthy Heart, Get Trim and Fit, Healthier Teeth,
Stabilize Insulin
When you eat out, remember to always order sparkling water
instead of sugar soda drinks. Add a lemon or lime for additional favor.
Remember, it only takes 21 days to acquire new habits.
Habit 20
Substitute Club Soda or
Sparkling Water for Soda Drinks
Benefits
Triggers
70 C H A P T E R 3 71 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
If you want some help achieving that trim and ft body, make it a
positive habit to drink green tea daily. Here are just of few of the benefts
you will receive from this positive habit:
The American Journal of Clinical Nutrition recently published
research demonstrating that a substance found in green tea called
catechin polyphenols increases your metabolism and also increases the
rate at which your body burns calories. Burning more calories is your
ticket to a leaner body.
Green tea is also loaded with antioxidants, which have been shown
to protect you from cancer and many other diseases. Other studies have
shown that green tea may help you control your appetite.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, Lower Cancer Risk,
More Energy, Healthy Heart
Buy several containers of green tea and keep them next to your other
tea.
Habit 21
Drink Green Tea Daily
Burn Fat! Boost Your Metabolism!
Benefits
Triggers
72 C H A P T E R 3 73 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Most people do not realize how important water is for weight
maintenance and overall good health. Christine Clark, Ph.D., director
of sports nutrition at Penn State University says, People dont realize
that water is one of the six classes of nutrients. Your body uses water to
convert food into energy; it is also used to carry nutrients throughout
your body and to regulate body temperature. Through ordinary activity
alone, a sedentary person can lose 2.5 quarts of water in a day. When you
are exercising, you can lose between .8 and 1.5 quarts per hour. In order
to maintain optimum hydration, all of this fuid must be replaced.
By drinking eight glasses of water per day and more when exercising,
you will maintain optimum levels of hydration. Dehydration can actually
make you look heavier; this is because fuids are held just under your
skin. Drinking more water each day is also good for your heart. A study
by Loma Linda University showed that men who drank at least fve eight
ounce glasses of water per day were 54% less likely to have a fatal heart
attack then those who drank two or fewer. According to the researchers,
the water dilutes the blood making it less likely to clot. Drink plenty of
water, fve to eight glasses per day minimum.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, Healthy Heart,
Look Younger, Primary
Habit 22
Drink Eight Glasses of Water per Day
Benefits
72 C H A P T E R 3 73 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Make it a habit to eat in a well-lit room. Did you know that binge
eaters tend to eat in dark rooms? Recently a study was conducted by the
University of California, Irvine. The study found that people who binged
on snack foods tended to keep the lighting low while snacking.
The researchers suspected that this was a tactic that would allow the
snackers to abandon the self-control that would typically keep them from
overeating. The study author, Joseph Kasof, Ph.D., suggested that people
who want to control their weight should turn up the lights on snacks
instead of eating in near darkness. As he explains it, being in a situation
that makes you feel like you are on stage can help you fght that urge to
overeat.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, More Motivated
Place lamps close to where you usually eat snacks. Buy higher wattage
bulbs and replace lower wattage bulbs.
Habit 23
Eat in a Well-Lit Room to Prevent Binge Eating
Benefits
Triggers
74 C H A P T E R 3 75 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Make it a habit to weigh yourself once per week and record the results
in your one-minute tracking log.
You will have a detailed record of your weight losses and or gains.
By referring to your one-minute tracking log, you will be able to quickly
spot trends in your weight loss and make any necessary adjustments if you
gain a couple of pounds. Researchers studied 3,000 people in a database
called the National Weight Control Registry. These people had all lost
over 30 pounds and had kept the weight off for more than a year. The
study found that just about all of the participants weighed themselves on
a regular basis.
Keywords: Fat Loss, Weight Loss, Get Trim And Fit, More Motivated
Pull your scale out of your closet and put it somewhere where you will
see it more often.
Habit 24
Weigh Yourself Once a Week
Benefits
Triggers
74 C H A P T E R 3 75 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Make it a habit to carry a 32-ounce water bottle with you during the
day and drink from it periodically. Also remember to drink cold water
whenever possible.
Why is cold water benefcial? A gallon of cold water (40 degrees)
requires 226 calories of energy. Cold water burns calories faster. By
drinking cold water periodically during the day, you will burn more
calories.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit
Keep a 32-ounce water bottle near your front door so you will be
reminded to fll it and bring it with you each time you leave the house.
Habit 25
Carry a 32-Ounce Water Bottle Filled With Cold Water
Benefits
Triggers
Combine this habit with the brisk walking habit, carry cold water
with you as you walk.
Habit Tips
76 C H A P T E R 3 77 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
If you want to live to be 100 or older, you cant just sit around waiting
for it to happen. You have to get up each day and go after it!
George Burns
Healthy Heart Habits
and
Lower Cholesterol Habits
76 C H A P T E R 3 77 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
If you want lots of energy, a healthy heart, and a trim and ft body,
you cant go wrong with making oatmeal in the morning a positive
habit.
Healthy Heart
A study published June 3, 1999, by the Journal of the American
Medical Association (JAMA), reinforced the fact that women can reduce
their risk of heart disease by eating soluble fber from cereals such as
oatmeal. The Nurses Health Study reported in JAMA is very important
because it provides women with effective and practical information
on how to reduce the risk for heart disease, which is the leading cause
of death for women in this country, said Dr. Steve Ink, director of
Nutrition Services, The Quaker Oats Company.
The early results from these ongoing studies indicate that certain
soluble fber-containing grains like oats may work to lower risk for
heart disease in several important ways. Daily consumption (fve or more
servings per week) of cold breakfast cereals reduced the risk for heart
disease in women by 19 %, while oatmeal consumption reduced the risk
for heart disease by 29 %, investigators at Pennsylvania State University,
reported.
Habit 26
Start Your Day With Oatmeal For Energy,
a Healthy Heart, and a Trim and Fit Body
Benefits
78 C H A P T E R 3 79 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Keywords: More Energy. Fat Loss, Weight Loss, Get Trim and Fit, Healthy Heart, Lower
Cholesterol, Primary
Long-Lasting Energy
Do you want to have sustained energy all day? Who doesnt? New
research published in the Journal of Applied Physiology shows that
oatmeal provides a slow-burning, sustained energy that lasts into the day.
Because oatmeal is rich in soluble fber, its energy is released into the
body slowly, said John Kirwan of the Noll Physiological Research Center
at Pennsylvania State University, the studys author. This gradual release
helps conserve the bodys energy stores during an active day, unlike a
more rapidly-absorbed carbohydrate meal, which may leave you feeling
tired soon after eating.
Another beneft that oatmeal provides in your quest for a trim and
ft body and a healthy heart is that it is extremely flling. Start off your
day with a bowl of oatmeal, and you will be less likely to snack before
lunchtime.
Here are some tips for making oatmeal even more nutritious and
healthy for you:
q Stir in a small amount of good fats almond or
cashew butter.

q Try adding all-natural apple sauce for a sweeter favor
or add 100% fruit spread. ( berries have many health
benefts)
q Add a tablespoon of soy protein after cooking and get
the combined benefts of soy and oats.
Habit Tips
78 C H A P T E R 3 79 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
If you want a healthy heart, make it a habit to eat fsh at least twice
a week. The American Heart Association recently released guidelines for
the consumption of fsh. According to their guidelines, you should eat
two, three-ounce servings of a fatty fsh like salmon, tuna, or mackerel
every week to help lessen your risk of developing heart disease.
Why is fsh so good for your heart? Fish contain omega 3 fatty
acids which have been shown to stabilize blood sugar, decrease the risk
of coronary artery disease, and increase mental function. Eating more
fsh can also help you lower your LDL ( bad) cholesterol and raise HDL
(good) cholesterol.
Keywords: Healthy Heart, Lower Cholesterol, Less Stress, Stabilize Insulin, Primary
Habit 27
Eat Fish at Least Twice a Week
Benefits
Keep cans of tuna fsh in your pantry, and frozen fsh fllets in your
freezer.
Triggers
80 C H A P T E R 3 81 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
As you go about your daily routine, make it a habit to incorporate
workout moves into your actions. You can turn any activity, such as
gardening, washing your car, mowing the lawn, into a muscle building,
calorie burning workout. Remember, your goal is to make these small
habits a part of your lifestyle; they will become second nature to you and
you will reap the benefts in the long term.
q Do leg lunges while mowing the lawn.
q Do lunges and squats while you are at the copier
or fax machine. (Forget the funny looks from co-
workers you are getting in shape and they will
probably join you.)
q When you are washing your car, concentrate on
doing quick circles with your arms in both directions.
q Do leg squats while lifting plants during gardening
activities.
Keywords: Healthy Heart, Weight Loss, Fat Loss, Get Trim and Fit, More Energy,
Increased Strength, Build Muscle, Stronger Bones, Better Sleep
Review your daily activities and look for actions that you can incor-
porate workouts into. Make a mental note to start your workout when
you start the activity.
Habit 28
Incorporate Workouts Into Your Daily Routine
Benefits
Habit Tips
80 C H A P T E R 3 81 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
If you make it a habit to eat good fat nuts like almonds, macadamia
nuts, cashews and pecans instead of bad fat chips and crackers, you will
reap a wealth of benefts. Nuts provide you with healthy omega fatty acids
and monosaturated fats. Here are just a few of the benefts this positive
habit will provide you:
q Recent studies have shown that people who eat nuts on
a regular basis have less heart disease then
people who stay away from them. In fact, one study found
that you can lower your heart attack risk by as much as
50% by consuming nuts that are rich in omega-9s at least
fve times a week.
q New research from Texas A&M University shows
that a heart-healthy diet containing pecans
can help to control cholesterol levels and other
biomarkers of heart disease risk just as effectively
as the American Heart Associations (AHA) Step 1
diet.
Keywords: Fat Loss, Weight Loss, Healthy Heart, Get Trim and Fit, Lower Cholesterol
Habit 29
Substitute Bad Fat Snacks With Healthy Good Fat Nuts
Benefits
82 C H A P T E R 3 83 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
You might be saying, Floss my teeth, what does that have to do with
my heart? Believe it or not, it has a lot to do with the health of your
heart. Flossing is not only good oral hygiene, it can also help in reducing
a more serious threat to your health.
The risk for heart disease among people with gum disease is double
that of people who dont have gum disease. The risk for stroke is even
higher; You are three times more likely to have a stroke, if you have gum
disease. If you want to protect your heart, and brain, make this one of
your positive habits.

Keywords: Healthy Heart, Reduced Stroke Risk, Healthier Teeth
Keep a package of dental foss next to your night stand.
Habit 30
Floss Your Teeth Regularly for a Healthy Heart
Benefits
Triggers
82 C H A P T E R 3 83 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Make it a habit to eat whole-grain bread instead of white bread.
A 2002 American Journal of Clinical Nutrition study found that a diet rich
in whole, unrefned grains which are an excellent source of fber, may help
to lower the risk of heart disease and type-2 diabetes.
Dietary fber may also help lower your cholesterol as well as help to
prevent certain types of cancer. Other studies have shown that people
who have a lot of fber in their diet, are happier. Whole-grain bread
contains signifcantly more nutrients then bleached white bread. Do you
know why we have white bread? White bread was created because of a
need to increase the shelf life of bread products.
Keywords: Healthy Heart, Lower Cholesterol, Lower Cancer Risk. Reduced Diabetes Risk,
More Motivated, Less Stress
Toss out your white bread and keep a loaf of whole grain bread in
your pantry. Order whole-grain bread when you eat out.
Habit 31
Substitute Whole-Grain Bread For White Bread
Benefits
Triggers
84 C H A P T E R 3 85 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Make it a habit to eat meals that consist of many varieties of colors.
Why? A diet rich in the most colorful fruits and vegetables gives you the
benefcial compounds that you need to help prevent heart attack, cancer,
stroke, and diabetes? The color pigments in the fruits and vegetables are
potent antioxidants; the more colors you see, the better.
Blue, purple and red foods are antioxidants, and some are also anti-
infammatories. The National Cancer Institute has launched a campaign
called Savor the Spectrum. They are urging Americans to eat fruits and
vegetables that consist of the primary color groups: red, yellow, orange,
green, blue/purple, with garlic and white onions.
Loreli Disogra, R.D., Director of the National Cancer Institute
program says, When you see colors on your plate you know you are
doing good things for yourself.
Keywords: Lower Cancer Risk, Healthy Heart, Live Longer, Get Trim and Fit, Primary
Think of your dinner plate as an artists canvas. Try to paint the most
colorful picture you can, using food as your paint. When you shop, look
for the brightest colors in the produce department.
Habit 32
Paint Your Plate with Vibrant Colors for Vibrant Health
Benefits
Triggers
84 C H A P T E R 3 85 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
The primary use of Vitamin E is as an antioxidant. It helps to protect
against strokes, cancer and heart disease. Studies have shown that low
levels of Vitamin E are predictive of heart disease. A Harvard-based study
determined that men who had consumed a minimum of 100 units of
Vitamin E each day, had almost half the risk of coronary heart disease of
the men in the study who had consumed less then 7 units of Vitamin E
daily. If you want to reduce your risk of heart disease, cancer, and stroke
make it a habit to take a minimum of 100 units of Vitamin E each day.
Keywords: Healthy Heart, Lower Cancer Risk, Reduced Stroke Risk
Buy natural Vitamin E in minimum 100 unit doses, and put them on
the top shelf of your refrigerator. Note: look for d-Alpha tocopherol on
the label to make sure you are getting natural Vitamin E.
Habit 33
Take at Least 100 Units of Vitamin E per Day
Benefits
Triggers
86 C H A P T E R 3 87 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Many studies have shown that your body will burn fat faster if you
increase your water intake. Order a large pitcher of water every time you
order dinner out, and drink more water during dinner. This is a healthy
heart habit that will help you reduce body fat.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit
The waiter or waitress approaching your table is your cue.
Habit 34
When Dining Out, Always Request a Pitcher of Water
Benefits
Triggers
86 C H A P T E R 3 87 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
OK, you have probably heard this a million times, an apple a day
keeps the doctor away. It really is true, and here are the reasons you
should make this a daily positive habit:
q A medium apple contains 5 grams of healthy heart
fber.
q Apples have virtually no fat.
q Flavonoids and other chemicals in apples can help to
decrease your risk for getting colon and lung cancer.
q The tannins in apples help prevent tooth decay, gum
disease, and urinary tract infections.
q The fber, pectin and antioxidants in apples can help
to raise HDL (good) cholesterol and lower LDL (bad)
cholesterol.
Keywords: Healthy Heart, Lower Cholesterol, Lower Cancer Risk
Keep a bowl of fresh apples on your kitchen counter or table.
Habit 35
Eat an Apple Every Day
Benefits
Triggers
88 C H A P T E R 3 89 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Believe it or not, people who speak more about others then themselves
in conversations are less likely to suffer from heart disease! Larry
Scherwitz, Ph.D., a research scientist from the University of California,
conducted an innovative study in which he taped the conversations of
approximately 600 men; A third of these men were suffering from heart
disease; the rest of the men were all healthy.
He counted how often they used the words I, me, and mine in
conversations. When he compared his results, he discovered that the men
who used those words the most had the highest risk for heart trouble. Yes,
self-centeredness is indeed a risk factor for coronary heart disease
Keywords: Healthy Heart
Your triggers are the words I, me, and mine. Try to keep track of how
often you use these words. Your goal is to use them less.
Habit 36
Refer to Yourself Less in Conversations
Benefits
Triggers
88 C H A P T E R 3 89 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Make it a habit to slowly count to ten the moment you encounter a
stressful situation. This slow, ten-second countdown may be just enough
to cool you down. Researchers at Johns Hopkins University say that
men who respond to stress with anger are three times more likely to be
diagnosed with heart disease and fve times more likely to have a heart
attack before the age of 55. As you count down, take a few deep breaths;
this will also help calm your nerves and relieve stress.
Keywords: Healthy Heart, Less Stress
Consider stress as your cue to begin your countdown.
Habit 37
When Stress Hits, Count to Ten
Benefits
Triggers
90 C H A P T E R 3 91 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
The human body has one ability not possessed by any
machinethe ability to repair itself.
- George E. Crile, Jr., M.D.
I am always amazed at the response I usually get when I ask
people this question: Do you supplement your diet with vitamins and
minerals? The response I usually get is, I dont need to, I eat a well-
balanced diet. What is so amazing to me about this response, is that it
reveals how little most people know about what they are actually getting
in their so-called balanced diet.
The human body is an extremely complicated machine; it requires a
wide variety of nutrients to maintain a constant state of health. But the
simple truth is that the average American does not get the nourishment
needed to maintain a health body free of disease. Why? The answer goes
back to the days of your grandparents, a time when local farms were the
main source of food, when bread was baked fresh every day with fresh-
harvested grains. Milk came from cows who lived in natural, stress-free
environments, and were not injected with hormones and antibiotics.
Yes, our grandparents ate food that was flled with the essential
nutrients that the human body requires to stay healthy. Todays food
is quite different from the food our grandparents ate; it is grown in
large farms where the mineral contents of the soil is depleted due to
over-farming. Did you know that an ounce of spinach grown on a local
farm in the 1940s contains fve times more iron then an ounce of spinach
Positive Supplementation Habits
90 C H A P T E R 3 91 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
commercially grown today? It is almost impossible to get the essential
nutrients needed to maintain a healthy body by simply consuming todays
commercially processed foods. You can protect your health by making it a
positive habit to supplement your diet with vitamins, minerals, and other
nutritional supplements.
A report issued in September 2002 by the Journal of the American
Medical Association has recognized the link between vitamins and the
reduced risk of chronic diseases, like cancer, cardiovascular disease, and
osteoporosis. The report states, Most people do not consume an optimal
amount of all vitamins by diet alone, the report recommends, all adults
should take one multivitamin daily. Recent evidence has shown that
suboptimal levels of vitamins, even well above those causing defciency
syndromes, are risk factors for chronic diseases.
This is the reason why my answer is yes when many people ask me,
Is it necessary to supplement vitamins, minerals, and other nutrients? It
is virtually impossible to provide your body with all the essential nutrients
without supplementing. This is why supplementation has become popular
today; our current foods simply do not contain the nutrients we need to
stay healthy.
It is not within the scope of this book to provide you with all of the
information available today on nutritional supplements. There are many
excellent books written on the subject listed in the resource section in the
back of this book. I recommend that you educate yourself further on the
many health benefts that nutritional supplements can bring to your life.
You, and you alone are responsible for your health. It is your life; choose
to learn more about the things you can do to improve you health. As
you will see by the habits to follow, there are many supplements that can
become positive habits. They can have a signifcant effect on your overall
health and well being.
92 C H A P T E R 3 93 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
This is a very powerful habit. Have you heard of the placebo effect?
The placebo effect is an observable, measurable, improvement in ones
health, not attributable to a specifc treatment. A sugar pill is an example.
Numerous scientifc studies have shown that people can experience
improvements in their health when they take a sugar pill that they have
been told is actually a drug. They get better because they believe that they
have just taken a powerful drug that will make them better. The placebo
effect is an excellent example of the mind-body connection.
Why is the placebo effect so important? It shows how powerful
the mind can be even when the substance taken is inert. Imagine how
powerful a visualization can be when you take supplements that provide
actual benefts. Each time you take a supplement, visualize and affrm
that you are receiving its benefts now. Here are some examples:
q Scientifc studies have shown people who have high levels
of selenium in their blood have less risk of getting certain
cancers. As you take your selenium supplement each day,
imagine that your body is now cancer proof.
Habit 38
Visualize and Affrm the Benefts of
Supplements as You Take Them
Benefits
92 C H A P T E R 3 93 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, Live Longer, Lower Cancer Risk,
Less Stress, More Motivated, Stronger Immune System, Primary
q As you take vitamin E supplements, imagine that
your heart is getting stronger and healthier. You get the picture.
Do this with all your positive habits. Visualize that you are already
receiving their benefts.
94 C H A P T E R 3 95 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
The Journal of the American Medical Association has now
recognized that there is a link between vitamins and the reduced risk
of chronic diseases, like cancer, cardiovascular disease and osteoporosis.
The report says Most people do not consume an optimal amount of
all vitamins by diet alone the report further recommends all adults
should take one multivitamin daily. In fact it states, Recent evidence
has shown that suboptimal levels of vitamins, even well above those
causing defciency syndromes, are risk factors for chronic diseases.
Consequently, A large proportion of the general population is apparently
at increased risk. We recommend multivitamins, rather than individual
vitamins, because multivitamins are simpler to take, and because a
large proportion of the population needs supplements of more than
one vitamin. By making it a habit to take a multivitamin every day,
you will be protecting the most valuable asset you have, your health.
Keywords: Healthy Heart, Lower Cancer Risk, Stronger Bones
Keep a container of multivitamins next to your breakfast cereal.
Habit 39
Take a Multivitamin Every Day
Benefits
Triggers
94 C H A P T E R 3 95 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
CoQ10 is found in every cell of the body; it is a naturally occurring
nutrient. CoQ10 is most commonly found in fsh and meats. It is a
powerful antioxidant, and plays a major role in the energy system of
our cells; it helps cells produce more energy. For many years, medical
researchers have noticed that patients with heart failure had lower levels
of CoQ10. Supplementing with CoQ10 restored their levels and also
resulted in clinical improvements. Here is what some of the experts are
saying about CoQ10:
Energy is life, and CoQ10 is a crucial component of the energy
cycle and therefore of life itself.
Emile Bliznakov, and Gerald Hunt, co-authors,
The Miracle Nutrient: Coenzyme Q10
Its (CoQ10) a heart medicine used around the world, and if your
doctor doesnt know about it, you can easily get it on your own; it could
save your life.
Jean Carper, Author of the best-seller Miracle Cures.
Habit 40
Take CoQ10 for a Healthy Heart and Increased Energy
Benefits
96 C H A P T E R 3 97 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Keywords: Healthy Heart, More Energy
Studies show that most people with congestive heart failure have a
defciency of CoQ10 in their heart muscle. The lower the levels, the
worse the congestive heart failure. But studies also show that patients
who were supposed to die 15 years ago from congestive heart failure
are still alive today primarily because of taking Coenzyme Q10 daily.
William Lee Cowden, MD, Cardiologist
If you want to have a healthy heart and improved energy levels,
consider CoQ10. Most experts recommend taking no more then 60 mg.
daily. Check with your physician or nutritionist.
If you want to have sustained energy all day, try combining this habit
with Habit 26 oatmeal for more energy.
Habit Tips
96 C H A P T E R 3 97 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
As discussed in previous habits, soy provides many health benefts.
Soy is recommended as a primary supplementation habit. A study
published in the May 2001 issue of Cancer, Epidemiology, Bimarkers, and
Prevention showed that for each incremental increase in the intake of soy
during adolescence, there was a reduction in the risk of breast cancer.
Women who had the highest consumption of soy had only half the risk of
women with the lowest intake. In addition, there have been studies that
have shown a reduced risk of colon cancer and prostate cancer with the
increased consumption of soy.
Additional benefts of soy:
q The latest research shows that a diet rich in soy
is associated with improved breast, colon, and
prostate health; reduced menstrual disturbances, and
stronger bones.
q Soy helps you lose weight by reducing your fat intake, calories,
and cholesterol while improving your energy levels.
q Soy helps reduce menopausal symptoms.

Habit 41
Soy
Benefits
98 C H A P T E R 3 99 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Keywords: Fat Loss, Weight Loss, Healthy Heart, Get Trim and Fit, Live Longer, Lower
Cancer Risk, Increased Strength, More Energy, Prostate Health, Stronger Bones, Primary
Keep containers of soy protein in your pantry. Purchase soy cheeses,
soy hot dogs, tofu and other soy products.
q Genistein is a chemical compound that is found in
soy; it has been cited as an anticancer agent.
Dr. Lee, of the Norris Comprehensive Cancer Center
at the University of Southern California School of
Medicine says, The much lower risk of breast, colon,
and prostate cancers in Asians who consume 20
to 30 times more soy per capita than Americans has
raised the question whether compounds in the soy diet
may be acting as a natural chemopreventive agent.
There are many ways to incorporate soy into your diet, and contrary
to popular belief, soy can be an extremely tasty food. Here are some
tips:
q Make a delicious soy protein shake with your favorite
juice.
q Try the many varieties of soy burgers, hot dogs,
cheeses.
q Check out the variety of soy recipes on the Internet;
just go to a search engine like yahoo or lycos and type in soy
recipes.
Habit Tips
Triggers
98 C H A P T E R 3 99 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
You have heard the popular saying an apple a day keeps the
doctor away. Apples are nutritional powerhouses, and apple cider
vinegar also packs a powerful nutritional punch. In 400 BC,
Hippocrates, the father of medicine, treated his patients with natural
apple cider vinegar for its powerful healing and cleansing qualities.
Paul Bragg, legendary health crusader, and author of many books
on health including, the Apple Cider Vinegar Health System says,
Pure natural undistilled cider vinegar can really be called one of natures
most perfect foods. Raw, natural apple cider vinegar will provide your
body with potassium, enzymes, and other vitamins needed to maintain
a healthy digestive and circulatory system. Here are some of the benefts
that apple cider vinegar provides:
q Helps to control and normalize body weight
q Helps improve digestion
q Helps remove toxins from your body
q Helps to relieve muscle stiffness
q Is a natural antibiotic
q Helps to keep tissues and joints youthful
Habit 42
Apple Cider Vinegar Cocktail
Benefits
100 C H A P T E R 3 101 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Keywords: Weight Loss, Get Trim and Fit,
Keep a bottle of natural apple cider vinegar on the top shelf of your
refrigerator.
Make an apple cider vinegar cocktail with 1 tablespoon natural apple
cider vinegar, and 1 tablespoon honey. Mix them together and add a
small amount of pure water or apple juice. Drink this healthy cocktail
every morning. Make sure you buy only pure, undistilled apple cider
vinegar. You can fnd it at your local health food store.
Habit Tips
Triggers
100 C H A P T E R 3 101 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Selenium is an essential trace mineral; it is also a powerful antioxi-
dant. Selenium helps to protect cells against the effects of free radicals.
Numerous studies have shown that selenium can help reduce the risk of
cancer:
q A study in Finland showed that men who had low levels of
selenium in their bodies were more then three times more
likely to develop lung cancer then men who had higher
levels.
q Research in the United States has shown that the states
that had the lowest levels of the mineral selenium in
their soil had the highest levels of cancer.
q A study that was published in the Journal of the American
Medical Association showed that selenium
supplementation led to a 50% reduction in cancer
mortality.
Keywords: Lower Cancer Risk, Live Longer
Habit 43
Take Selenium to Reduce Your Cancer Risk
Benefits
102 C H A P T E R 3 103 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Most people think of garlic as a favoring agent to spice up foods.
Garlic is an extremely powerful functional food; it contains a number of
organic compounds that help protect the human body. Here are a few of
the benefts that garlic provides:
q Lowers blood pressure
q Lowers LDL (bad) cholesterol
q Has powerful antioxidant properties
q Helps regulate blood sugar
q Is a potent natural antibiotic
Make it a habit to add fresh garlic to your food and order foods
prepared with garlic. If you suffer from high blood pressure, many
doctors recommend consuming one clove of raw garlic per day.
Keywords: Healthy Heart, Lower Cholesterol, Lower Blood Pressure, Stabilize Insulin
Many people have raw garlic displayed in their kitchen in baskets or
bags hanging from the ceiling. This is a great visual cue to remind you to
add it to your favorite dish.
Habit 44
Garlic
Benefits
Triggers
102 C H A P T E R 3 103 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Lecithin is a fat like substance that is composed mostly of choline,
linoleic acid, B vitamins, and inositol. It has been shown to provide a
variety of positive benefts to health.
q Even though it is a fatty substance, its high amounts of
choline help the body burn fat faster.
q It helps protect cells from oxidation.
q It provides support to the liver.
q It has been shown to help lower blood cholesterol.
q It helps to protect against heart attack and stroke.
Lecithin is typically derived from soybeans, and is available at health
food stores as a powder or in capsules. See habit 3 for a great protein shake
recipe using lecithin.
Keywords: Fat Loss, Weight Loss, Get Trim and Fit, Lower Cancer Risk, Healthy Heart
Habit 45
Lecithin
Benefits
Habit Tips
104 C H A P T E R 3
An important factor in achieving optimum health is a healthy
digestive tract. Probiotics contain friendly bacteria that help you to
maintain a favorable balance of bacteria in your digestive tract.
Bob Roberts, a food scientist at Penn States College of Agricultural
Sciences, says Probiotics have been shown to enhance immune response
and to decrease cholesterol. These helpful bacteria provide many health
benefts.
q Better digestion and assimilation of food
q Production of lactic acid and important digestive
enzymes
q Better digestion of lactose, a milk sugar which
some people have trouble digesting
q Enhanced immune system
q Lower cholesterol
People who are taking antibiotics should supplement with probiotics
since the antibiotics kill off the good bacteria along with the bad
bacteria.
Keywords: Stronger Immune System, Lower Cholesterol, Get Trim and Fit
Habit 46
Probiotics
Benefits
105 C H A P T E R 3
The French consume a diet that is high in saturated fat and they also
smoke in excess, yet they are known for having the lowest rate of heart
disease of any of the Westernized countries. Researchers believe that their
secret to good health can be found in the red wine that they drink. Grape
seed favonoids are known to be very powerful antioxidants.
Antioxidants can protect your health by providing electrons that
neutralize free radicals. Free radicals are molecules that have unpaired
electrons, they can have a negative affect on your immune system, this
can lead to degenerative diseases including cancer and heart disease and
can also cause premature aging.
Free radicals are produced as a result of exposure to environmental
pollutants, drugs, alcohol, sunlight, radiation, cigarette smoke and from
the normal oxygen metabolism that occurs in your body. If you want to
look younger and live longer, it is important to reduce the amount of free
radicals in your body. Antioxidants help you do that.
You are probably aware of other popular antioxidants such as vitamins
E and C, selenium, beta carotene, and biofavonoids. Grape seed extract
as an antioxidant is 50 times more powerful then vitamin E and 20 times
more powerful then vitamin C. Here are some of the benefts that grape
seed extract provides:
Habit 47
Grape Seed Extract
Benefits
106 C H A P T E R 3 107 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
q Helps in reducing aging of the skin.
q Helps to increase capillary strength and enhance vascular
function.
q Helps strengthen the heart.
q Helps stimulate the growth of healthy hair.
q Provides a synergistic effect with vitamin E and C.
q Helps to reduce LDL (bad) cholesterol.
Keywords: Look Younger, Live Longer, Lower Cancer Risk, Healthy Heart
Take this supplement with fresh orange juice and vitamin E, for a
powerful free radical fghting cocktail.
Habit Tips
106 C H A P T E R 3 107 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
This habit is not a supplementation habit, however it is a health and
ftness habit. Your skin is the largest organ in your body. It is also one
of the most important organs for the elimination of toxins. Dry skin
brushing helps rid your body of toxins. Here are some additional benefts
that dry skin brushing provides:
q It helps to remove cellulite
q It removes dead layers of skin
q It helps to strengthen your immune system
q Stimulates your lymph glands which helps your body
to perform better
q Increases renewal of your cells
q It helps improve blood circulation
q It makes your skin look younger
Buy a natural-skin brush at your local health food store or natural
market. A natural-bristle brush will not scratch your skin. Make sure you
get a brush with a long handle so you can reach your back.
Habit 48
Brush Your Skin With a Dry Skin Brush Before Showering
Benefits
108 C H A P T E R 3 109 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Keywords: Better Skin, Look Younger, Stronger Immune System
Place your dry skin brush someplace close to your bath or shower,
where it will be visible.
Brush your body before a bath or shower. Brush your skin when it
is dry, and brush in the direction of your heart. Do counterclockwise
circular strokes. Start out with your feet, then brush your entire body
with the exception of your face and your nipples. When you are fnished,
take a warm shower or bath and follow that with a cool rinse. You will
feel invigorated, and your skin will rejuvenate with each brushing.
Triggers
108 C H A P T E R 3 109 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
By learning to sleep well, you will also feel more
energy and joy and be more productive, feel calmer and more optimistic.
Gregg D. Jacobs Ph.D. author of Say Good night to Insomnia
Positive Sleeping Habits
110 C H A P T E R 3 111 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Dont toss and turn in bed. If you have trouble falling asleep for 20
minutes or more, leave your bedroom. Go to another room in your house
until your are tired. Then return to your bed.
Keywords: Better Sleep, More Energy, More Motivated, Less Stress,
Stronger Immune System
Your bed becomes a very powerful cue for sleep. If you toss and
turn, your mind will associate your inability to fall asleep with your bed.
Instead, leave your bedroom and go to another room to conduct another
activity, such as reading or watching television.
When you start to feel sleepy, return to your bed. By doing this your
mind will see your bed as a place where you fall asleep, and it will become
easier to fall asleep regularly.
Habit 49
Dont Toss and Turn in Bed
Benefits
110 C H A P T E R 3 111 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
There are many activities you can engage in that will relax your mind
and make it easier to fall asleep. Read a book or listen to relaxing music.
Many experts suggest going for a walk 2 to 3 hours before bedtime.
Walking is a very calming activity that will help prepare your body for
sleep.
Keywords: Better Sleep, More Energy, More Motivated, Less Stress,
Stronger Immune System
Habit 50
Engage in Relaxing Activities One Hour Before Bedtime
Benefits
112 C H A P T E R 3 113 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
When we sleep our body temperatures drop. Exercise causes your
body temperature to fall 3 to 6 hours after the exercise. If you have
trouble sleeping, make it a habit to work out 3 to 6 hours before your
bedtime. Your body temperature will drop faster and that will help you
fall asleep faster.
Keywords: Better Sleep, More Energy, More Motivated, Less Stress,
Stronger Immune System
Set an alarm clock to go off 3 to 6 hours before your bedtime. This
will be your cue to begin exercising.
Habit 51
Exercise Three to Six Hours Before Bedtime
Benefits
Triggers
112 C H A P T E R 3 113 P O S I T I V E H A B I T S F O R H E A L T H A N D F I T N E S S
Did your know that the way you talk to yourself about sleep during
the day affects your sleep at night? Many people fall into this negative
self-talk trap. If they have a bad nights sleep, they will say things like,
I did not get enough sleep last night; I am going
to feel terrible today.

I never sleep well anymore.
I just know I am going to have trouble sleeping
tonight.
The way you think during the day can affect how you sleep.
Consciously changing those thoughts is called cognitive restructuring.
Gregg Jacobs Ph.D.., author of Say Good Night To Insomnia, says In
short, cognitive re-structuring will be the initial catalyst for improving
your sleep and yourself in a number of important ways. Make it a habit
to replace your negative self-talk about sleep with positive self talk:
I know I will sleep well tonight.
My day is not determined by just the amount of
sleep I got last night.
Every day, my sleep is improving.
Habit 52
Change Your Sleep Self-Talk
114 C H A P T E R 3
Keywords: Better Sleep, More Energy, More Motivated, Less Stress,
Stronger Immune System
Your negative daily thoughts are your triggers. When you fnd that
you are having a negative thought about sleep, replace it immediately with
a positive thought.
There are many benefts to cognitive restructuring.
q You will learn how to better control your
negative thoughts and emotions.

q You will feel more in control over your sleep.
q You will feel less frustrated, and frustration
can cause insomnia.
Benefits
Triggers
115
CHAPTER 4
Positive Habits
for
Success and
Relationships
You will get all you want in life, if you help
enough other people get what they want.
Zig Ziglar
116 C H A P T E R 4 117 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Always bear in mind that your own resolution to success is more
important then any other one thing.
Abraham Lincoln
What can positive success habits do for you? Everyone wants to be
successful, but not many people are. Positive habits can help you achieve
success automatically. Here are just a few of the benefts you will achieve
by acquiring the habits in this chapter:
q Your mental attitude will be more positive automatically.
q You will have better control of your emotions.
q You will have better self-esteem.
q You will be more confdent and optimistic.
q You will set and achieve goals automatically.
q You will have an improved mental picture of your life.
q You will become more success oriented.
q Your positive success habits will help you to eliminate
negative thinking.
q You will be happier with yourself and others.
Positive Success Habits
116 C H A P T E R 4 117 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
It is almost impossible to overestimate the value of goal-setting as a
positive habit. It is recommended as a primary habit because it can truly
be life changing.
Research studies have shown that people who regularly set goals are
far more likely to be successful then people who do not. Napoleon Hill,
author of the best-seller, Think and Grow Rich, once said, Defniteness
of purpose is the starting point of all achievement, and its lack is the
stumbling block for ninety eight out of every one hundred people because
they never really defne their goals and start toward them.
A study was done to determine the importance of goal setting.
College students who had gone on to achieve great success in business
were asked to list their habits. The students who had made a habit of
setting goals were in the top 3% of earnings in the population!
Goal setting is simple, yet 97% of the population never do it. By
making goal setting a habit, you can start placing yourself in the top 3%
of the population of successful people. Your goal-setting habit can help
you reach any of your goals, regardless of whether they are for business,
personal, relationships, and so on.
Habit 53
Make It a Habit to Set Goals
Benefits
118 C H A P T E R 4 119 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Here are some simple steps to help you start your goal-setting habit:
Step 1 Defne your destinations, write them down, and be
very specifc; capture your goals on paper.
Step 2 Determine what the time line is for reaching your
goals; set specifc deadlines for each goal.
Step 3 Identify any obstacles that may stand in your way, list
them, and state how you plan to overcome them.

Step 4 Make a list of the people and/or organizations
who will help you reach your goals.
Keywords: Success, More Motivated, Less Stress, Improved Self-Esteem, Primary
Keep a note pad with you at all times listing your goals, time lines,
and plans to reach your goals.

Triggers
You can combine this habit with virtually any of your other habits.
As an example, if weight loss is one of your destinations, make it a habit
to set specifc goals for the amount of weight you want to lose and
a time line for reaching that goal. If a healthy heart is your destina-
tion, you can set goals for exercising and lowering your cholesterol.
Habit Tips
118 C H A P T E R 4 119 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Large jobs are always easier when you break them down into smaller
pieces. As an example, when I frst sat down to write this book, it seemed
to be such a huge project that it quickly overwhelmed me. By breaking
it down into many pieces (chapters in this case) and by working on each
chapter as a separate small piece, it became much more manageable and
less daunting. The most important thing is to just start somewhere and
keep moving.
This habit will make all of your big projects seem smaller and easier
to manage.
Keywords: Success, More Motivated, Less Stress
Habit 54
Make It a Habit to Break Large Jobs Into Small Pieces
Benefits
120 C H A P T E R 4 121 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Every time you fail at something, make it a habit to
stop and visualize the failure as a necessary step to success.
Thomas Edison had failure after failure in his attempts to invent a
working light bulb. In fact, it took over 1100 experiments before he
succeeded! Each one of those failed experiments was a necessary step to
his eventual success in the greatest of all of his inventions.
Keywords: Success, More Motivated
A failure should not be viewed as the end of the story but
instead as a stepping-stone to a larger success.
Charles C. Manz, author of The Power Of Failure
Habit 55
Make It a Habit to View Your Failures as Stepping
Stones to Your Success
Benefits
Failure is your cue to stop and think about failure as a stepping stone
to success.
Triggers
120 C H A P T E R 4 121 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Keywords: Success, Less Stress
Your triggers for this habit are the actions associated with receiving a
new task such as by mail, a phone call, an E-mail, and so on.
There is a very simple formula to help you prevent work overload.
Every time you are faced with a new task to perform, apply the 4 Ds
as listed below. You will fnd that your workload will be reduced as you
apply this screening and decision making tool to each task. Decide on the
most appropriate choice and take action.
q Do It Now take immediate action, do the task
right away, dont procrastinate.
q Dump It Now make a quick decision and dump the
task.
q Delegate It give the task to someone else. This
is a very critical aspect of time management.
Your time is valuable; make it a habit to work on
tasks that you do best and delegate the tasks that
can be performed by someone else.
q Defer the Task make an immediate decision to
postpone the task to a later time. Make sure to
schedule a time to complete it.
Habit 56
Be More Productive With the 4-D Habit
Benefits
Triggers
122 C H A P T E R 4 123 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
The average book is approximately 220 pages long. If you make
this a positive habit, you will have read one book every 22 days! You can
increase your knowledge substantially in any subject matter you choose,
either fction or nonfction. Even if your reading speed is average, you
should be able to read 10 pages in 15 minutes or less. Imagine how much
more knowledge you could gain if you read more then one book every
month! As an added bonus, your sleep may improve.
Keywords: Success, Increased Intelligence, Better Sleep, Primary
Keep books on your night stand.
Habit 57
Read Ten Pages of a Book Each Night
Benefits
Triggers
122 C H A P T E R 4 123 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Within every failure there lies an opportunity for you to turn some
element of the it into a success. Look at your failures as an indication
that you are breaking new ground. Carole Hyatt. author of When Smart
People Fail: Rebuilding Yourself For Success, says, If you havent failed
at least three times today, you havent tried anything new. Review the
steps you took leading up to the failure, very often you will see hidden
opportunities.
Keywords: Success, More Motivated
Habit 58
List the Opportunities That Exist in Each One of Your Failures
Benefits
Circumstances, what are circumstances?
I make circumstances.
Napoleon
124 C H A P T E R 4 125 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Commuting is probably the biggest waste of productive time in the
civilized world. Think of the millions of hours every day that people
simply sit behind the wheel and steer their cars while stuck in traffc.
You can turn this into productive time that will allow you to increase
your education signifcantly: increase your vocabulary, learn a foreign
language, gain knowledge of virtually any subject under the sun. You can
do all this while driving to and from work.
Keywords: Success, More Motivated, Increased Intelligence, Positive Attitude,
Improved Self-Esteem, Primary
Keep audiotapes on the front seat passenger side of your car.
Habit 59
Listen to Audio Tapes on Your Daily
Commute Instead of the Radio
Benefits
Triggers
124 C H A P T E R 4 125 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
If you are like many people, you forget the name of a person seconds
after you have been introduced. Improved-memory experts will tell you
that the best way to remember a persons name is to associate something
about his or her visual appearance with the name. As an example, suppose
you were just introduced to a man named Bill Smith. You notice that
his face reminds you a little of President Bill Clinton. Make a mental
association of the name Bill Smith with the visual picture of the former
president. The next time you see this person, you will be more likely to
remember his name. If you are a business person, it is very important that
you remember names. This habit will help you do just that.

Keywords: Success
Your trigger for this habits is the action of shaking someones hand
or the words associated with an introduction, such as Let me introduce
you to Mr. Smith.
Habit 60
Remember Names With This Association Habit
Benefits
Triggers
126 C H A P T E R 4 127 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
By reading your goals aloud every day, you are reenforcing in your
mind exactly what it is that you intend to achieve. By visualizing your
goals every day, they become entrenched in your subconscious mind and
you will gravitate towards the completion of those goals.

Keywords: Success, More Motivated, Less Stress, Improved Self-Esteem, Positive Attitude,
Primary
Carry a note pad listing your goals with you at all times.
If you do what youve always done,
youll get what youve always gotten.
Anthony Robbins
Habit 61
Read Your Goals Aloud Every Day
Benefits
Triggers
126 C H A P T E R 4 127 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Make it a habit to watch one hour less television each day. If you
watch 5 hours now, make it 4. Replace that time with something more
benefcial to your life, such as reading, relaxing, meditating, exercise,
yoga.
By reducing your television watching by one hour per day, you will
free up 364 hours in one year; thats over 45 days of extra time you will
have to spend on benefcial activities.
Keywords: Success, Less Stress, Increased Intelligence
Some televisions have built-in timers. Set your timer so that your
television will shut off automatically one hour earlier than usual.
Habit 62
Make It a Habit to Watch One Hour Less Television Each Day
Benefits
Triggers
128 C H A P T E R 4 129 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S



All successful people, men and women are big dreamers. They imagine
what their future could be, ideal in every respect, and then they work
every day toward their distant vision, that goal or purpose.
Brian Tracy
Your attitude is the way that you feel about yourself, other people, a
situation or a circumstance. Napoleon Hill, the author of the best-selling
book, Think and Grow Rich, put it so eloquently when he said, The only
thing over which you have complete right of control at all times is your
mental attitude. Right of control means that you can control it, it does
not mean that you do control it, you must learn to exercise this right as
a matter of habit. Think about the power of that statement and how it
holds the key to building your positive attitude habits.
You have the right of control over your mental attitude. The purpose
of the power of positive habits is to give you the information you need to
exercise that right of control by the selective acquisition of positive habits.
By doing this, you are creating a new mind set, a mind set geared towards
success.
Step 1 is simple; you exercise the only thing for which you have
complete and absolute control and that is your mental attitude.
Remember, the knowledge contained in your new positive habits is
backed by the work of some of the most brilliant minds of our time, and
by many years of research.
Positive Habits for a
Positive Attitude, More Motivation and
Improved Self-Esteem
128 C H A P T E R 4 129 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Choose or create a positive mental attitude trigger phrase and repeat
it aloud many times each day. As discussed earlier, a habit trigger is an
event, action, or thought that helps to reenforce your positive habits.
Your trigger phrases will help you to maintain a positive mental attitude.
Choose or make up a positive phrase, such as
I know I can do it.
I can overcome any obstacle.
I am reaching my success goals every day.
I am getting stronger and stronger every day.
Every day I am getting closer and closer to my goals in life.
If I believe it I can achieve it.
Every day, my mental attitude is becoming more
positive.
I am losing weight every day.
I am getting closer and closer to my goal of a trim and ft
body.
Habit 63
Positive-Attitude Trigger Phrases
Benefits
130 C H A P T E R 4 131 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
The more you repeat your trigger phrases, the greater their effect
will be on your attitude. Whenever a negative thought enters your mind,
replace it with your positive-attitude trigger phrase. You will now be
building success-oriented positive thought patterns. This habit will help
you achieve a positive mental attitude automatically. Remember, attitude
is everything!
Place Post-it notes in places where you will see them often.
Write down your trigger phrase on Post-it notes; place them on the
mirror of your car, on your bathroom mirror, carry the note in your
pocket. Repeat the phrase many times every day, remember to say it with
emotion, believe it with all your heart. Make it a habit to repeat this
phrase at least 30 times a day. Start your day with it.
Habit Tips
Triggers
Keywords: Success, More Motivated, Get Trim and Fit, Weight Loss, Fat Loss,
Improved Self-Esteem, Positive Attitude, Less Stress, Primary
130 C H A P T E R 4 131 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
If you want an instant prescription for feeling better, then make
it a habit to help another person for no reason at all. Here are some
examples:
q Open a door for someone.
q Let someone get ahead of you in line.
q Help an elderly person cross the street.
q Put money in another persons parking meter.
Your benefts will be many; try it and see!
Keywords: Positive Attitude, Success, Less Stress, More Motivated
Habit 64
Make It a Habit to Engage in Random Acts of Kindness
Benefits
132 C H A P T E R 4 133 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Making it a habit to eat more fber can actually make you a happier
person. Researchers at Cardiff University in Wales who studied people
that ate a lot of fber found that they had fewer memory problems,
enjoyed better moods, and they were less depressed. The physical
benefts of a high-fber diet have been widely acknowledged amongst
health care professionals for many years; however, this is the frst time
high-fber intake has been associated with improved mental health. says
researcher Andrew Smith, Ph.D.
Here are some tips to increase your daily intake of fber:
q Eat fve servings per day of fruits and vegetables.
q Eat bran cereals for breakfast.
q Eat brown rice instead of white rice.
q Replace white bread with whole grain bread.

Keep more fruits and vegetables in your kitchen. Combine this with
habit 26, oatmeal for energy.
Habit 65
Eat More Fiber, Be Happier and Less Depressed
Benefits
Triggers
Keywords: Success, More Motivated, Get Trim and Fit, Improved Self-Esteem, Positive
Attitude, Healthy Heart, Lower Cholesterol
132 C H A P T E R 4 133 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Make a list of the songs that you love the most; songs that make you
feel happy, joyous, excited, full of energy, and young at heart. Make a tape
or CD of these songs. Play these songs at a designated time, such as on
your way to or from work, or just when you want to be motivated.
As you listen to these songs, your mood will be elevated. Picture
yourself as succeeding in what is most important to you right now. Do
this over and over again. You will fnd that music triggers will automati-
cally motivate you and give you a feeling of power and well-being. I have
been able to place myself in a better mood on cue by playing songs
that make me feel good. You can learn more about motivation in Steve
Chandlers excellent book, 100 Ways to Motivate Yourself.
Keep custom music tapes on the front seat of your car.
Habit 66
Motivate Yourself With Daily Music Triggers
Benefits
Triggers
Keywords: Success, More Motivated, Improved Self-Esteem, Positive Attitude, Less Stress
134 C H A P T E R 4 135 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
When you are disappointed, frustrated, and full of sorrow, make a
plan to work at something and begin the work immediately. The action of
the work will bring you back into a positive focus and help you to regain
your positive attitude.
As you progress through your work, your frustrations and disappoint-
ments will seem to melt away. Make this a positive habit, and you will
beneft greatly.
Feelings of sorrow and frustration are your cues to begin working on
something.
Habit 67
Overcome Sorrow and Disappointment With Work
Benefits
Triggers
Keywords: Success, More Motivated, Improved Self-Esteem, Positive Attitude
134 C H A P T E R 4 135 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
This may sound like a no-brainer, but think about the stress you incur
when you rush to arrive to an appointment. This is a very common
bad habit. Make it a habit to leave early, and schedule plenty of time to
make it to your destination. Here are some of the benefts this habit will
provide to you:
q You will have less stress in your life, because being late causes
stress.
q People will think of you as a dependable person.
q You will be safer; people that rush to avoid being late are at a
greater risk of getting into an accident.
q You will be calmer and have better control when you reach
your appointment.

Habit 68
Allow Ample Time When Driving to Appointments
Benefits
Keywords: Success, Less Stress, Healthy Heart
136 C H A P T E R 4 137 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Sociologist Dr. Anthony Campolo conducted a study in which 50
people over the age of 90 were asked to refect upon their lives. Each study
participant was asked a simple question: If you had it to do over again,
what would you do differently? There were many answers, but there
were two that dominated the study.
I would refect more and I would risk more
Have you ever felt like you are too busy doing things and you are not
spending enough time thinking about the things you are doing and why
you do them? Have you ever thought about the opportunities you may
have lost because you were afraid of taking risks? Perhaps these elders
have a lesson for all of us. Refect more, and take more risks.

Habit 69
Make It a Habit to Refect More and Risk More
Benefits
Keywords: Positive Attitude, More Motivated, Less Stress
136 C H A P T E R 4 137 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Do you need to be a little smarter today? Perhaps you have a test
at school or an important job interview. Make it a habit to work out
beforehand. A recent study suggests that endorphins, a hormone, may
help to improve your intelligence, and exercise increases the amount of
endorphins in your brain.
A study group took tests before and after running for 30 minutes.
The researchers compared the study participants brain waves during the
two tests. The results were better scores, and faster brain activity on the
tests that were taken after the run.
Habit 70
Get Smarter With Exercise Habits and Endorphins
Benefits
Keywords: Success, More Motivated, Improved Self-Esteem, Positive Attitude, Less Stress,
Healthy Heart, Get Trim and Fit, Increased Intelligence
138 C H A P T E R 4 139 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Make it a habit to watch funny videos when you feel under the
weather, angry, or depressed. Last year, researchers at Loma Linda
University published a study on the results of laughter on the immune
system. They asked volunteers to watch a video of the comedian Gallagher
smashing produce with a sledge hammer.
The researchers noticed that the volunteers showed signifcant
improvements in several immune-system functions, such as natural killer
cell activity. In another study, the same researchers found that merely
anticipating watching a funny video improved moods such as anger,
tension, and depression up to 2 days before actually watching the video.
It really is true when they say laughter is the best medicine.
The next time you go to the video store, check out the comedy
section. Look through your TV guide for funny shows, and set your VCR
to record them. Feelings of depression or an illness coming on should be
your trigger to watch something funny.
Habit 71
Boost Your Immune System With Laughter
Benefits
Triggers
Keywords: Success, More Motivated, Improved Self-Esteem, Positive Attitude, Less Stress,
Healthy Heart, Live Longer, Stronger Immune System
138 C H A P T E R 4 139 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
I consider my ability to arouse enthusiasm among my people the greatest
asset I possess, and the way to develop the best that is in a person is by
appreciation and encouragement.
Charles Schwab
Positive Habits for Improved
Relationships
140 C H A P T E R 4 141 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
This and the next three habits are geared primarily toward men.
If you really want to make your loved one happy, leave her notes of
appreciation and love on a regular basis. Buy some Post-it notes and leave
them where she is most likely to see them: in her car, on the bathroom
window, and so on. Tell her how much you love her, give her kind words
of encouragement and appreciation.
Buy a package of Post-it notes and keep them somewhere handy.
Keywords: Improved Relationships With Wife or Loved One, Less Stress,
Improved Self-Esteem, Improved Relationships, Primary
Habit 72
Leave Notes of Love and Appreciation
Benefits
Triggers
140 C H A P T E R 4 141 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Make it a habit to brag about your wife in public. Whenever you are
in a social setting, boast about the wonderful job she is doing as a mother,
her new hair cut, the great promotion she just got at work, or anything
else that you appreciate.
This is what Barbara DeAngelis Ph.D., says about bragging about
your wife in her book, What Women Want Men to Know: When a
women feels you are proud of her, she melts. You get many, many points
for this. A compliment in public is worth ten in private.
Keywords: Improved Relationships With Wife or Loved One
Your trigger for this habit is attending any social situation with your
wife.
Habit 73
Brag About Your Wife to Others
Benefits
Triggers
142 C H A P T E R 4 143 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
This may sound like common sense, but apparently this is one of the
biggest relationship problems between husbands and wives. In his best-
selling book, Men Are From Mars Women Are From Venus, author John
Gray, Ph.D., says, The most frequently expressed complaint women have
about men is that men dont listen.
If you make it a habit to spend more time listening to your wife, you
will be addressing one of the biggest complaints wives have about their
husbands. Your relationship will improve when your wife realizes that
your responses are changing. You can extend this habit to the women you
work with as well.
The start of a conversation with your wife is your trigger for this
habit
Habit 74
Make It a Habit to Listen to Your Wife
Benefits
Triggers
Keywords: Success, Improved Relationships With Wife or Loved One
142 C H A P T E R 4 143 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Here is another good habit for men to acquire. Most men hate the
idea of giving cards, but author Barbara De Angelis, Ph.D., an expert
on relationships says Think of cards as foreplay. She also says, Every
survey response I received contained a reference to cards.
It is apparent that women love cards, so make it a habit to give them
regularly. Get creative: you can give her romantic cards, funny cards,
you can even make up a card. Your benefts from this habit will be quite
obvious. Try it and see.
Buy an assortment of greeting cards and keep them in the glove
compartment of your car or a desk drawer at work.
Habit 75
Give Your Loved One Greeting Cards
on a Regular Basis
Benefits
Triggers
Keywords: Success, Improved Relationships With Wife or Loved One, Improved
Relationships
144 C H A P T E R 4 145 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Seems pretty simple, right? Henry Ford once said, If there is one
secret of success, it lies in the ability to get the other persons point of
view, and see things from that persons angle, as well as from your own.
Everyone wants something. Dale Carnegie once said, Every act you have
ever performed since the day you were born was performed because you
wanted something. Even when you donate money to charity, you are
doing so because you wanted to help someone. By knowing the other
persons point of view, you will most likely also know what it is that they
most want.
The beginning of any conversation should be a trigger for you to
begin determining what the other persons point of view is.
Keywords: Success, Improved Relationships
Habit 76
Try to Understand the Other Persons Point of View
Benefits
Triggers
144 C H A P T E R 4 145 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Your benefts will be many; and in fact, as strange as it seems, you will
beneft more than the person who receives your appreciation. Everyone
craves sincere, honest appreciation. Make this a permanent habit, and
your life will be richly rewarded in ways that you cannot even imagine.
When a study was done many years ago on wives who ran away
from their husbands, it was determined that the number one reason they
left their husbands was lack of appreciation. The great philosopher John
Dewey once said that the greatest desire in human nature is the desire to
be important . When you show your appreciation to someone, you make
them feel important.
Keywords: Improved Relationships, Success, Improved Self Esteem, Primary
Habit 77
Show Your Sincere Appreciation to Others
Benefits
146 C H A P T E R 4 147 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Smiling is very calming and helps reduce stress. While this may
sound silly, remember that stress is a major risk factor in heart disease.
Whenever you feel angry, take a couple of deep breaths. Relax your
shoulders and smile. As an added beneft, it is also very diffcult to
maintain an argument when one of the persons is smiling.

Anger is your trigger, and it should be very easy to remember it, as it
is not a subtle emotion.
Keywords: Success, Healthy Heart, Improved Relationships
Habit 78
Make It a Habit to Force a Smile When You Are Angry
Benefits
Triggers
146 C H A P T E R 4 147 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
This habit and the next two are targeted for women. If you want to
rekindle the romance in your relationship, make firting a positive habit.
Flirting is basically the expressing of admiration, fattery, desire and
appreciation. Try to be alluring and suggestive. Think back to the days
when you were courting and try to do the little things you used to do.

Keywords: Improved Relationships with Husband or Loved One
Habit 79
Flirt With Your Husband or Boyfriend
Benefits
q Make meaningful eye contact.

q Lean towards him and ask seductive questions in a whisper.
q Touch him and use suggestive body language.
q Uncross your legs and arms.
Habit Tips
148 C H A P T E R 4 149 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
It is often said that sex is the ultimate reinforcement for a man. If
you want to keep your husband or boyfriend excited about your relation-
ship, make it a habit to schedule at least one romantic dinner a month.
Plan the evening and make the dinner special from start to fnish, from
arousal through to resolution. Include foods that have a high aphrodisiac
quality, such as oysters, strawberries, and of course, chocolate. Create a
romantic ambiance with candles and soft music. Champagne or wine can
also be a part of the meal.

Select a day each month for this romantic evening. Mark it on your
calendar, the third Friday of every month, you get the idea.
Keywords: Improved Relationship with Husband or Loved One, Less Stress
Habit 80
Turn Dinners Into Romantic Occasions
Benefits
Triggers
148 C H A P T E R 4 149 S U C C E S S A N D I M P R O V E D R E L A T I O N S H I P S
Sometimes its the little things that make men the happiest. Write
this short list of action items on a Post-it note and put it somewhere where
only you will see it, like in your purse.

Keywords: Improved Relationship with Husband or Loved One
Habit 81
Simple Moves to Make Your Man Happy
Benefits
The best way to help a man grow, is to let go of
trying to change him in any way.
John Gray, Ph.D.,
author of Men Are From Mars Women Are From Venus
q Send him a love note in an envelope sealed with a kiss using
your lipstick.
q Stop nagging him even if you know you are right.
q Dont make him choose between you and his football,
basketball, golf, or fshing.
q If he gets lost while driving, tell him you loved the scenery, and
you would not have seen it if he had taken the right route.
q If he makes a mistake, dont say I told you so.
150 C H A P T E R 4
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